Throwdown Thursday

CrossFit Blaze – CrossFit

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Warm-up

Warmup Pain Free Squat (No Measure)

1 min – Jump Rope

10 Frog Jumps to Prayer Squat

10 Close Stance OHS w/ PVC

100m Jog

10 Lunges w/ Twist

10 Single Leg DL w/ KB

1 min – Jump Rope

Strength

Hang Snatch (Work to a heavy set of 3)

May be Power or Full

If you cannot Snatch then perform hang cleans

WOD

Metcon (Time)

Teams of 2 or 3

For Time (20 Minute Cap):

50 Hang Power Snatches (75/55)

75/50 Calorie Row

30 Hang Power Snatches (95/65)

50/35 Calorie Row

15 Hang Power Snatches (115/85)

25/20 Calorie Row

10 Rope Climbs

15 Hang Power Snatches (115/85)

25/20 Calorie Row

30 Hang Power Snatches (95/65)

50/35 Calorie Row

50 Hang Power Snatches (75/55)

75/50 Calorie Row

Finisher

Tabata Birds and Bugs (No Measure)

Bird Dog Plank (R)

Dead Bugs

Bird Dog Plank (L)

Dead Bugs