WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/gym jog

“You’ve Been Served” 5 Minutes w/ 5 Burpee Penalty

PT/Air Squat/Pull + 3x10e (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

25 Minute Team AMRAP

10/15 Pull-Ups (S-Ring Row/Band, Rx-Chin, Rx+MU)

12/18 Power Cleans (S-35/55, Rx-65/95, Rx+95+/155+)

14/21 Burpees

16/24 Walking Lunges

50/75 DU’s (S-100/150 Singles)

800m Run

Record Total Rounds + Reps

P1 Work P2 Rest (Teams of 3: 2 Work – 1 Rest)

Cool Down

Partner OH DB Carry (400m (20+/35+))

Single DB
Switch A.N.

Mobilize

Foam Roll Glutes

Wall Stretch

Chest Stretch