Wednesday

CrossFit Blaze – CrossFit

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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

Clean and Jerk (EMOM 10mins perform 2 Clean and jerks (Work Heavy))

WOD

Metcon (Time)

5 rounds

20 Wall-Balls

10 Hang Power Cleans

Lvl 1: 14/10, 95/65

Lvl 2: 20/14, 135/95

Lvl 3: 20/14, 155, 105

Finisher

FinIcon- MidlineFRCarry+Plank (No Measure)

Midline:

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

— Plank

— 3 x :45-1:00 sec