7/13/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m row

20 Alternating KB Swings (Russian)( 35/20)

15 Air Squats
2 rounds

WOD 1

Metcon (No Measure)

8 Pause Back Squats (155/105)

20 Skull Crushers (45/35)
3 rounds

12 min cap

**Athletes pause for a 1002 count in the bottom of the squat on each rep.

WOD 2

Metcon (AMRAP – Reps)

20 Push-ups

20 GHD Sit-ups

20 Air Squats
AMRAP 10