7/18/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m run

8 Toes 2 Bar
2 rounds

WOD 1

Metcon (No Measure)

5 Back Squat/Half Up/Back Squat/Up (135/105)

15 Barbell Curls (45/35)

20 Skull Crushers (45/35)
3 rounds

14 min cap

WOD 2

Metcon (AMRAP – Reps)

Odd Min – 1 Rope Climb/5 Strict Press (75/55)

Even Min – 10/8 Calorie Row
EMOM 14

112 Reps possible