Wednesday

CrossFit Blaze – CrossFit

Warm-up

Warmicon- FS/Thruster Warmup (No Measure)

1:00 Jump Rope

Banded Walks (Zombie, Lateral, Monster)

EMOM 8 min

— Min 1:Row 10 Cal

— Min 2: 3 front squat + 3 push press + 3 thruster (empty bar)

Strength

Floor Press (3 sets of 12 reps ( same weight all sets))

Laying on ground on back. Like a Bench Press.

WOD

Fat Runner Jackie (Time)

For Time:

— 800m Run

— 50 CTB Pull Up

— 50 Thruster

Lvl 1: 75/55

Lvl 2: 115/75, 25 CTB + 25 Regular

Lvl 3: 135/95

Finisher

FinIcon- MidlineFRCarry+Plank (No Measure)

Midline:

— 400 meters KB Front Rack Carry (53’s/35’s)

— Plank

— 3 x :45-1:00 sec