Fight Club Friday

CrossFit Blaze – CrossFit

View Public Whiteboard

Warm-up

Warm-up A (No Measure)

2 Rounds of:

1 Minute of jump rope

1 minute of light kettlebell swings

Followed by

1 Rounds of:

10 Inch worms

10 Hollow Rocks

10 Supermen

10 Groiners

10 Push-ups

10 Lunges

Strength

Push Press (5 x 2 – Work up to a max for 2)

WOD

Fight Club (AMRAP – Reps)

3 Rounds, For Total Reps:

1 Minute Thrusters (95/65)

1 Minute Power Cleans (95/65)

1 Minute Box Jump Overs (24/20)

1 Minute Pull-ups

1 Minute Assault Bike Calories

1 Minute Rest

Finisher

Easy abs (No Measure)

50-100 ab mat situps or GHD Situps