WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Dyna Hoops @ 14-20 lb MB 3 Minutes

BB Complex: Muscle Clean + Front Squat + Push Press @ Bar 2x3e (30s Rest)

Strength/Power

Hang Power Clean (5/5 Then 4×3+15s Rack Support @60-70% or HBD)

5@Bar, 5@50%

Then 4×3 + 15s Rack Support @60-70% or HBD WT

*1-2 Minute Rest

*ALL PRETTY – Unbroken

Conditioning

Metcon (Time)

For Time

3 Rope Climbs (S-Variation, Rx-Rope Climb, Rx+Legless)

18 Thrusters (S-35/55, Rx-65/95)

2 Rope Climbs

12 Thrusters

1 Rope Climbs

6 Thrusters

Record Time

Mobilize

Foam Roll IT Bands

Wall Stretch

Forearm Chest Opener