7/20/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1000m row

10 Hanging Leg Lifts
1 round

WOD 1

Metcon (No Measure)

5 Back Squat/Behind the neck Push Press/Front Squat (155/105)

10 DB Upright Rows
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

5 Muscle ups

10 Thrusters (75/55)

15 GHD Sit-ups
AMRAP 21