WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Team Relay: JJ/Deep MT Climber/Gym Sprint 3×15/10/GLap (Partner Rest)

Wall Squat w/ 3030 Tempo 2×6 (30s)

Strength/Power

Front Squat (@Bar, @50%, @60% Then 2×1/3@70-80% )

Complex (1 Power Clean/3 Front Squats)

@Bar, @50%, @60%,

Then 2×1/3@70-80%

*Percetages based on 1RM Front Squat or HBD WT

*2-3 Min Rest

*Full Depth – Use Ball If Needed

*ALL PRETTY

Conditioning

Metcon (AMRAP – Reps)

12-Minute EMOTM

8 Bent-Over Row w/ 3010 Tempo (S-35/55, Rx-55/75, Rx+75+/115+)

30s Bar Facing Burpee – MAX REPS

30s Glute Bridge

Record Total Burpee Reps

Cool Down

Banded Curls (2-3×15 @ HBD Band *1 Min Rest)

Mobilize

Foam Roll Ant Tibs

Banded Check Opener

Wall Stretch