9/16/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 KB Swing (Russian) (55/35)

5 Bend & Thrust
EMOM 5

WOD 1

Metcon (No Measure)

6 Hang Clean & Jerk (185/125)

20 Alternating DB Upright Rows
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

AMRAP 5

10 Air Squats

10 Box Jumps (24/20)

10 Jumping Jacks

1 min rest

AMRAP 5

10 GHD Sit-ups

10 Push-ups

10 Butterfly Sit-ups

1 min rest

AMRAP 5

10 Toes 2 Bar

10 Handstand Push-ups

1 Rope Climb
AMRAP 17

Post Total Reps to Computer