Almost CF Open Time

CrossFit Blaze – CrossFit

Warm-up

Warm up Oly 2016 (No Measure)

500m Run or Row Buy-In

2 rounds For WARM UP

10 PVC Passthroughs

6 Overhead Lunges w/ PVC

6 Clean grip snatches w/ PVC

6 Overhead squats w/PVC

10 Mixed hand placement push ups

Strength

Push Press (4 sets of 3 reps ( Same weight ) )

Perform Sets of 3 after warming up as a group every 90 seconds

WOD

DTindy (AMRAP – Rounds and Reps)

20min AMRAP

— 1 Round D.T. (12 Deadlift , 9 Hang Power Clean, 6 Push Jerk)

— 2 Rounds “Cindy” (5 pull up, 10 push up, 15 squat)

Lvl 1: 95/65

Lvl 2: 135/95

Lvl 3: 155/105, (CTB Pullups)

Finisher

Open Prep Cardio 1 Iconic (No Measure)

— 3 Rounds

— AMRAP 3 min

— 40 meter shuttle run (10 meters down and back x 2)

— 40 Double Under

— Rest 1 min between each round

(May have to perform after class)