Max Effort Monday
CrossFit Blaze – CrossFit
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
