6/14/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

10 DB Push Presses

15 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

20 Alternating DB Bench Press

20 DB Tricep Extensions (1 DB/2 hands)
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

200m run (20 Reps)

500m row (50 Reps)

200m run (20 Reps)

500m SkiErg (50 Reps)

200m run (20 Reps)

.5 mile Assault Bike (50 Reps)

200m run (20 Reps)

50 Double Unders (50 Reps)
AMRAP 21