Thursday

CrossFit Blaze – CrossFit

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Warm-up

Warm – Brand X arms and bears (No Measure)

3 RNFT

10 arm circles, forward and backward

10 arm swings, front to back

10 bandy presses

10-meter bear crawl, forward and backward

Strength

Floor Press (EMOM for 10mins perform 8 reps each min)

Laying on ground on back. Like a Bench Press.

WOD

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Finisher

Bicep and Tricep Medley (Weight)

EMOM for 10mins

Min1: 10 Reps of Straight Bar Bicep Curls

Min2: 10 Reps of Tricep Push downs