WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

MB Bear Crawl 3xGLe @ 14+/20+ (Walk Back)

PVC Complex: Halo/Strict Press/OHS 2x5e/5/10 (30s)

Strength/Power

Split Jerk (3/3/2/1/1/1 Then 1-3 Sets to Find 1RM )

TEST

3@Bar, 3@50%, 2@60%, 1@70%, 1@80%, 1@90%

*1-3 Min Rest

*ALL PRETTY

Conditioning

Metcon (Time)

For Time

Cash In: 800m Run

3 Rounds Of:

5 Thrusters (S-35/55, Rx-65/95, Rx+95/135)

10 T2B (S-HKR)

10 Burpees

Cash Out: 800m Run

Record Time

Mobilize

Foam Roll IT Bands

Wall Stretch

Forearm Chest Opener