Wild Wednesday

CrossFit Blaze – CrossFit

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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 Circuit (Chest A) (Weight)

Strength Circuit x 5 (Rotate through movements)

Floor Press or Bench x 8

DB Curls x 10

DB Tricep Rollbacks( laying down) x 10

Rest 2mins after each circuit


Metcon (Time)


21-18-15-12-9 reps of:

Toes To Bar


Rx+ (20 min cap)

“GI Jane”

100 Burpee Pull-ups for time.


Fin- Weighted Carry (No Measure)

500m Weight Walk Carry. ( Be creative. Use plates, Bars w/ plates, team heavybag carry, Log, Stones, etc)