Fun Friday

CrossFit Blaze – CrossFit

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Warm-up

Warmicon- FS/Thruster Warmup (No Measure)

1:00 Jump Rope

Banded Walks (Zombie, Lateral, Monster)

EMOM 8 min

— Min 1:Row 10 Cal

— Min 2: 3 front squat + 3 push press + 3 thruster (empty bar)

Strength

Power Snatch (Work to heavy double ( Clean if you cannot snatch))

WOD

Metcon (Time)

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

60/35 Calorie Row or 800m Run

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

60/35 Calorie Row or 800m Run

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)
*Separated by efforts on the rower, we have 3 rounds of 3 movements for 3 times through

*You’ll complete all three rounds of snatches, toes to bar, and box jumps before moving on to the row calories

*Your score is total time it takes to complete the workout

*We expect this workout to take between 15-25 minutes to complete

Finisher

Weighted Plank (5 sets of planks anywhere from :30-1min each)

have a super friend place a weight on your back between your shoulder blades and the top of your glutes. Perform a plank