5/4/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

7 Wall Squats

9 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

5 Hang Clean High Pulls (155/115)

3 Hang Power Cleans

20 DB Tricep Extensions (1 DB/Both Hands)
3 rounds

12 min cap

WOD 2

Metcon (Time)

Reps: 21-15-9

Calorie Row

Push Jerk (135/105)

Calorie SkiErg
For Time