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WOD

05-06-19

By May 6, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit

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Back Squat (15 Minutes to a Heavy Triple)

Starting with an unloaded Barbell. At 3..2..1 Go begin loading weight as you choose to find a heavy Triple Back Squat in 15 Minutes.

MP: 1 (AMRAP – Rounds and Reps)

AMRAP 10

30 Air Squats

20 Push Ups

Scale: 1

15 Air Squats

10 Push Ups

Scale: AS to Med Ball, PU to Box

*If you plan on wearing your weight vest during Murph then you can bring and wear for this workout and it will be RX+
As soon as your push ups break down you will be moved to a box. Check that ego at the door!

Cool Down

1. 5-10 Min Bike

2. Wall Quad Stretch: 3 min per side

3. Pigeon Stretch: 3 min per side

4. Pec Floss: 3 min per side

5. Tricep Smach on Rolloer: 3 min per side