Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Spider Lunge + Crab Walk 2xGLap (Partner Rest) F-B Arm Circles/Shin Box Rotation/Air Squat 2x10e/10/10 (NR) Strength/Power Back Squat ( 5-3-1 Pause) 5@Bar, 5@50%, 3@60%, Then 3@60%, 3@70%, 3@75-80% or HBD WT *3 Reps: Rep1-5s Pause, Rep2-3s Pause, Rep3-1s Pause *IF No Numbers Use 1RM Template:...Read More