WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/gym jog

Partner 200m Relay 2x (Partner Rest)

PT/TMC/Air Squat 3x10e (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

For Time (Teams of 2-3)

30/45 Thrusters (S-35/45, Rx-55/75, Rx+85/115)

4/6 Rope Climbs (S-Floor Variation w/ Jumping Pull-Up)

20/30 Thrusters

4/6 Rope Climbs

10/15 Thrusters

4/6 Rope Climbs

Record Total Rounds + Reps

P1 Work – P2 Rest

Cool Down

Partner MB Oblique Toss (2x10e @ 14/16 *60s Rest)

Mobilize

Foam Roll Quads

Forearm Chest Opener

Wall Stretch