Two WOD Tuesday

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

Two WOD Tuesday’s

KB EMOM Fun (Weight)

Every 2 minutes for 5 sets

5 Double KB Swing

5 Double KB Front Squats

5 Double KB Clean and Jerk

Rest 3minutes and restart clock for WOD 2

Metcon (Time)

4 rounds

500m Run

15 Box jump overs

Lvl 1: 20/16

Lvl 2: 24/20

Lvl 3: 30/24

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