Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Locomotor Movements 3 Min McKenzie Press Up/Air Squat/Pull Plus 2×15/10/5 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 5@70%, 3@80%, 1+@85-90% ) *1.5-2 Min Rest *2010 Tempo w/ FULL ROM – No Excuses *18-Minute Running Clock Conditioning Metcon (AMRAP – Reps) 45/15 Circuit Station1: Pull-Ups (S-Dead Hang,...Read More