7/22/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Calorie Row

10 Back Squats (95/65)

10 Wall Squats
3 rounds

WOD 1

Metcon (No Measure)

8 Back Squats (BW)

20 DB Tricep Extensions (1 DB/2 Hands)
3 rounds

12 min

WOD 2

Metcon (AMRAP – Reps)

20 KB Swing (Russian) (55/35)

20 Wallballs (20/14)(10’/9′)

20 Alternating Jump Lunges
AMRAP 10