Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Sprint Relay 2 Min PT/Air Squat/PVC Hinge 2×10/10/10 (NR) Strength/Power Bent Over Row (5@Bar, 5@LBD WT, Then 3×8@HBD WT ) *1.5 Min Rest *Suggested HBD WTs: S-55/75, Rx-65/95, Rx+80+/115+ *3010 Tempo – 16 Minute Clock Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 200m Run (S-150m) Min2:...Read More