WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/gym jog

“You’ve Been Served” 5 Minutes (5 Burpee Penalty)

PVC Series: PT/OHS/SOTS 2x10e (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP (Teams of 2-3)

800m Run – Same Time

10/15 Clean 2 Press (S-35/55, Rx-55/75, Rx+65/95) – Same Time

20/30 Box Jumps (S-AC, Rx-20/24) – Same Time

2000m Row – Relay Style

Record Total Rds + Reps

Cool Down

Rope Whips (3x30s ALL OUT *Rest A.N.)

*Battle Ropes

Mobilize

Foam Roll IT Bands

Wall Stretch

Lateral Highway Stretch