WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Rowling 3x100m (Burpee Penalty)

PT/Spider Lunge/3s Pause Squat 2×10/GLe/8 (30s)

Conditioning

Metcon (AMRAP – Reps)

Partner 20-Min EMOTM (Teams of 2-3)

Station 1: 2 Squat Cleans + 3 Squat Thrust (S-35/55, Rx-65/95, Rx+95+/135+)

Station 2: 200m Run (S-150m)

Switch Every Minute

Last Round of Station 1 – MAX Squat Thrust

Record Total Team Squat Thrust From Last Rounds

Cool Down

Team Slosh Pipe Hold (5-7 Minutes)

*Overhead Hold

*Switch A.N.

Mobilize

Foam Roll Quads

Partner Shoulder I/R Stretch

Triceps Stretch