5/6/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Toes 2 Bar
3 rounds

WOD 1

Metcon (No Measure)

Complex – Below 4 movements equal 1 rep

5 reps

1 Deadlift (135/105)

1 Hang Clean

1 Front Squat

1 Push Jerk

After each complex round of 5 reps

10 Front/Side Raise
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

20 Strict Press (75/55)

20 Alternating Jump Lunges
AMRAP 10

WOD 3

Thruster (Work to Heavy Single)

4 min cap

Athlete must clean weight from the floor.