WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/gym jog

Partner Sprint Relay 3 Minutes

McKenzie Press-Up/Air Squat/Push-Up 2×10/10/5 (30s)

Broad Jumps 3xGL (Walk Back)

Conditioning

Metcon (Time)

Team (3-4) WOD – For Time:

Cash In: Team 1500/2000m Row

4 Rounds

24 Power Cleans (S-35/55, Rx-55/75, Rx+75+/95+)

24 Burpees (S-Squat Thrust)

24 KBS (S-20/35, Rx-35/50, Rx+45+/60+)

24 DB Thrusters (S-10/20, Rx-20/30, Rx+30+/40+)

Cash Out: Team 1500/2000m Row

Max 2 Athletes Work at One Time (1 Erg/Team)

Total Team Reps Listed Above – Record Time

Mobilize

Chest Stretch

Wall Stretch

Pigeon Stretch