WTF Wednesday

CrossFit Blaze – CrossFit

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Warm-up

Warmicon- FS/Thruster Warmup (No Measure)

1:00 Jump Rope

Banded Walks (Zombie, Lateral, Monster)

EMOM 8 min

— Min 1:Row 10 Cal

— Min 2: 3 front squat + 3 push press + 3 thruster (empty bar)

Strength

Thruster (Heavy Single in 10-15mins)

WOD

Metcon (Time)

21-15-9:

Dumbbell Snatches

Burpees

100′ Dumbbell Carry

Lvl 1: 25/15

Lvl 2: 35/25

Lvl 3: 50/35

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