BSW CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
5 Chest 2 Bar
8 DB Push Press
11 Assault Bike/SkiErg Calories
3 rounds
WOD 1
Metcon (No Measure)
20 Alternating DB Floor Press
20 Single DB Tricep Extensions
3 rounds
12 min cap
WOD 2
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
35 lb bar for ladies