Friday

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

Snatch (10min EMOM 1-2 Reps Working up)

WOD

Metcon (Time)

For Time:

— 50 Cal Assalt Bike

— 50 HSPU (games standard)

— 25 Hang Power Clean (155/105)

— 25 meter Barbell OH Carry (155/105)

— 50 CTB Pull Up

— 50 Cal Assault Bike

— Goal: Sub 22 min

Finisher

Tabata Abs for Days (AMRAP – Reps)

2 Rounds

1:00 – Ankle Biters

1:00 – Bicycles

1:00 – V-ups

1:00 – Kick Sits or Opposite arm mountain climbers

Rest 2min