Wednesday

CrossFit Blaze – CrossFit

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Warm-up

Oly Active 1 (No Measure)

2 rounds

250m Row/Run

7 Tuck Jumps

8 Bulgarian Split Squats (per leg)

9 Barbell Presses

10 Front Squats

11 Banded Pull Aparts

Strength

Clean and Jerk (5 sets every other minute of 3Reps )

WOD

Metcon (Weight)

10min EMOM

Min 1: 10 Bar Facing Burpees

Min 2: 5 Thrusters

Lvl 1: 95/65

Lvl 2: 115/75

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