WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/gym jog

Partner MB Toss 3 Minutes (14+/16+)

PT/TMC/KBS @ 25+/40+ 3x10e (30s)

Conditioning

DT Meets The Run (AMRAP – Rounds and Reps)

20-Minute Partner AMRAP

400m Run

12 DL

9 Hang Power Cleans

6 Push Jerks

AC: 55-95/75-135, Rx: 105/155, Heavy: 155/205

Record Total Rounds + Reps

P1 Work – P2 Rest

Cool Down

Partner T2B/Sit-Up Ladder (2×1-5 *60s Rest)

Type the details of the gymnastics

Mobilize

Lax Ball QL Smash

Forearm Stretches

Wall Stretch