7/15/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

6 KB Hang Snatches (3 ea arm) (55/35)

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (No Measure)

10 Sumo Deadlifts (165/115)

20 Single arm DB upright rows (10 ea arm)
3 rounds

12 min cap

WOD 2

Metcon (Calories)

10 Handstand Push-up

20 Pulls on the Rower
AMRAP 10

**Post Total Calories Rowed

**Get through the handstand push-ups and go hard on the row. We rarely see workouts with a specific amount of pulls on the rower, practice solid technique during the warm-up and shoot for max effort pulls during the workout. Choose a handstand push-up modification that is challenging, but allows you to keep moving.

WOD 3

Metcon (Time)

30 Push Press (135/95)
For Time