WTF Wednesday

CrossFit Blaze – CrossFit

View Public Whiteboard

Warm-up

Warm-BrandX – A (No Measure)

3x capped at 9:00

100-meter run

10 bandy side steps

10 box step-ups

10 bandy good mornings

Strength

Front Squat (5 x 3 @ 80% of 1RM ( SAME WEIGHT ALL SETS))

WOD

Metcon (AMRAP – Rounds and Reps)

How many rounds can you do in 12 minutes:

12 Renegade Rows (total reps; pick loads)

6 Thrusters (same loads)

1 Rope Climb 12′

For Rx+ use at least 35’s/25’s & climb legless (no jump for ladies/from seated for men).

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