WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner MB Bear Crawl + MB Transfer 3 Minutes @ 20 lbs (Partner Rest)

PT/TMC/Wall Squat 2×10/10/5 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

25-Minute AMRAP

Cash-IN: 2k Row

5 Power Snatches (S-35/55, Rx-55/75, Rx-75+,115+)

10 KTE (S-HKR)

15 Wall Ball (S-AC, Rx-16/20)

200m MB Transfer (10 Gym Lengths IF Raining)

Record Total Rds + Reps

Mobilize

Foam Roll Glutes

Forearm Chest Opener

Wall Stretch