Max Effort Monday

CrossFit Blaze – CrossFit

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Warm-up

Warm-up A (No Measure)

2 Rounds of:

1 Minute of jump rope

1 minute of light kettlebell swings

Followed by

1 Rounds of:

10 Inch worms

10 Hollow Rocks

10 Supermen

10 Groiners

10 Push-ups

10 Lunges

Strength

Power Clean (Work to a heavy set of 3)

WOD

Metcon (Time)

5 Rounds:

9 Toes to Bar

15 Wallballs (20/14)

Directly Into…

5 Rounds:

9 Power Cleans (95/55)

15 Front Squats (95/55)
* Athletes will complete all 5 sets of Part 1 before moving on to Part 2 of today’s workout

* There is no rest between each of the 5 round pieces

* The score is total time it takes to complete the 10 total rounds

* We expect this workout to take around 10-18 minutes to complete

Finisher

Side Plank (Time)

:30/:30 x 5 sets

Rest :30 between sides and 1:00 between sets