Wednesday

CrossFit Blaze – CrossFit

Warm-up

Warmicon- Bootstrapper (No Measure)

3 rounds

— 7 Single Leg Deadlift/Side

— 7 Bootstrapper

— 100m Easy Jog

Strength

Back Squat (5-5-5-3)

WOD

Metcon (AMRAP – Rounds and Reps)

Open Prep

— AMRAP 0-3 min

— 9 Deadlift (225/155)

— 12 Wall Ball (20/14)

— 40 meter shulttle run (10m down and back x 2)

— AMRAP 3-6 min

— 12 Deadlift (205/145)

— 15 Wall Ball (20/14)

— 40 meter shulttle run (10m down and back x 2)

— AMRAP 6-9 min

— 15 Deadlift (185/135)

— 18 Wall Ball (20/14)

— 40 meter shulttle run (10m down and back x 2)

Lvl 1: 185/135, 155/105, 135/95

Lvl 2 and 3 as listed

— Goal: No more than 2 sets to complete any of the prescribed rep schemes

Finisher

Tabata Plitt Abs Part 2 (AMRAP – Reps)

2 Rounds

1:00 – Ankle Biters

1:00 – Side Plank Reps Left

1:00 – Side Plank Reps Right

1:00 – Med-Ball Trios (R+L+Both)

Rest 2min