Fun Friday

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

Strength

Deadlift (2-2-2-2-2 (Work Up))

WOD

Metcon (AMRAP – Rounds and Reps)

How many rounds can you do in 20 minutes of:

Rx

10 One Arm Push Presses (each side; pick load)

20 Swings (same load or pick one)

30 Wall Balls

Rx+

10 Ring Muscle Ups (7 for ladies)

20 Push Presses (pick loads; 35’s/25’s minimum)

30 Swings (55/35)

40 Wall Balls

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