Tuesday

CrossFit Blaze – CrossFit

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Warm-up

Warmup- Snatch / MU (No Measure)

800m Run or Row

Then

2-3 rounds

5 Jumping Ring Dips

7 PVC OHS

5 Low Ring Transitions

5 Hang Squat Snatches

Two WOD Tuesday’s

Metcon (Time)

— 5 Rounds

— 50′ DB Front Rack Lunge

— 10 DB Shoulder to Overhead

— 5 Bar or Ring Muscle Up

Lvl 1: 25/15, RR and Dips

Lvl 2: 35/25, 5 CTB pullups + 5 Ring Dips

Lvl 3: 50/35, Bar MU

Time cap : 15 mins

Metcon (Weight)

EMOM 5mins

5 Hang Squat Clean Thrusters

Lvl 1: 115/75

Lvl 2: 135/95

Lvl 3: 155/105

Finisher

Plank Finisher (No Measure)

5:00 Total Plank Time in as few sets as possible.

30-50 Band Pull-aparts