Wednesday

CrossFit Blaze – CrossFit

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Warm-up

Heroic Warmup (No Measure)

10 Jumping Jacks

10 Push-ups

10 Flap Jacks

10 Groiners

10 Air Squats

10 Frog Jumps

10 Sit-ups

Strength

Power Clean (Work up to a heavy single in 15 mins or less)

WOD

Metcon (Weight)

On the 3 min for 18 min

10 DB Lunge

10 DB Hang Power Clean

10 DB Push Press/Jerk

10 DB Deadlift
If you have alot of extra time perform max du or jump ropes

Finisher

Easy abs (No Measure)

50-100 ab mat situps or GHD Situps