Friday

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 (Work to a heavy Single in 10-15mins)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20mins:

30 Overhead Squats

30 Box Jumps

30 Toes to Bar

30 Calorie Row

Lvl 1: 65/45, 16/12

Lvl 2: 75/55,20/16

Lvl 3: 95/65, 24/20

Finisher

Tabata Mid-line Time (AMRAP – Reps)

2 rounds

1:00 – Supermen

1:00 – V-ups

1:00 – Bird Dog Plank – https://www.youtube.com/watch?v=hHkBmfwTjN8

1:00 – Mountain Climbers

Rest 2mins