Friday

CrossFit Blaze – CrossFit

Warm-up

Warm-BrandX – A (No Measure)

3x capped at 9:00

100-meter run

10 bandy side steps

10 box step-ups

10 bandy good mornings

Strength

Hang Power Snatch (70% x 5 x 3 sets)

WOD

Metcon (Time)

21-15-9

Push-Press

Burpee

Calorie Row/Bike/ 200m Run

Lvl 1: 95/65

Lvl 2: 135/95

Lvl 3: 165/115

Finisher

Fin – Band Shoulders and Triceps (No Measure)

Banded Tricep Push-Downs 3×25

Face Pulls 3x 25

Banded Presses 3×10