10/15/21

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)

5 Hang Clean High Pulls (185/125)

3 Hang Cleans

20 Alternating Hammer Curls
3 rounds

12 min cap

WOD 2

Metcon (Time)

50 Calorie Row

40 Push Press (115/85)

30 Calorie SkiErg

20 Hang Cleans (115/85)

10 Calorie Assault Bike
For Time