7/14/21

BSW CrossFit – CrossFit

Warm-up

Warm-up

Warm-up (No Measure)

6 Toes 2 Bar

8 Burpees

10 Hip/Back Extensions
3 rounds

WOD 1

Metcon (No Measure)

3 Snatch High Pulls (From Floor)

3 Hang Snatches

3 Over head Squats

10 Front/Side Raise
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

AMRAP 4

10 Calorie SkiErg

10 Butterfly Sit-ups

1 min rest

AMRAP 4

10 Calorie Assault Bike

10 Hip/Back Extensions

1 min rest

10 Double Unders

10 Pull-ups
AMRAP 15