Fun Friday

CrossFit Blaze – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

— 5 Windmill/Arm

— 7 Kang Squat

— 9 Barbell Good Morning

— Jog 100 meters

Strength

Back Squat (Find a heavy single)

WOD

Metcon (Time)

21 Lateral Barbell Burpees

21 Power Cleans

15 Lateral Barbell Burpees

15 Hang Squat Cleans

9 Lateral Barbell Burpees

9 Thrusters

Lvl 1: 95/65

Lvl 2: 115/75

Lvl 3: 135/95

Finisher

Fin- Weighted Carry (No Measure)

500m Weight Walk Carry. ( Be creative. Use plates, Bars w/ plates, team heavybag carry, Log, Stones, etc)