7/12/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 Plate Push (D&B) (45 lb plate)

10 Thrusters (45/35)

10 GHD Sit-ups
2 rounds

WOD 1

Metcon (No Measure)

5 Clean High Pulls (155/105)

3 Squat Cleans (155/105)

20 Seated Alternating Hammer Curls
3 rounds

12 min cap

WOD 2

Metcon (Time)

Buy In – 50 Calorie Row

4 rounds

15 Thrusters (95/65)

10 Toes 2 Bar

Buy Out – 30 Burpee Box Overs (24/20)
For Time