4/12/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

8 Wall Squats

11 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

8 Strict Press (115/75)

20 Alternating Hammer Curls
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

Odd Minutes – 1 round of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats

Even Minutes – 10 Calorie Row, SkiErg, Assault Bike (Alternate movements)
EMOM 21

430 Total reps possible (330 Odd min, 100 even min)

**If an athlete does not complete the reps in a round, that round does not count. Only completed rounds count.