Wtf Wednesday

CrossFit Blaze – CrossFit

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Warm-up

Warmup Press Pain Free (No Measure)

250m Run

10 Band-Pull Aparts

10 Scap Push-Ups on Knees

10 Radno Rocks

10 Scap Pull-Ups

5 Hollow Pull-Up Holds

5 Superman Pull-up Holds

10 Banded Presses

Strength

Shoulder Press (3-3-3-3-3-3-3)

WOD

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Power Cleans

Finisher

Fin- Bro All OUT (Weight)

Dumbell Kneeling Press 4×8(each Arm)

Chest Supported Rows 4×10

Arms Super Set 2 Movements 4×10

ex. Curls, Tricep Ext