5/7/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

250m SkiErg

.5 mile Assault Bike
2 rounds

WOD 1

Metcon (No Measure)

20 Alternating DB Bench Press

20 Alternating Supination Curls (10 ea arm)
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

Max Rep Air Squat
Tabat Time

WOD 3

Metcon (AMRAP – Reps)

EMOM 5

1 Rope Climb

100m SkiErg (10 Reps)

Rest 1 min

EMOM 5

6 GHD Sit-ups

6 Calorie Assault Bike

Rest 1 min

EMOM 5

25 Jumping Jacks

100m Row (10 Reps)
EMOM 17

1st EMOM – 55 Total reps poss.

2nd EMOM – 60 Total reps poss.

3rd EMOM – 175 Total reps poss

** Post total reps