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By May 13, 2019No Comments1 min read

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

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Back Squat (15 Minutes to Heavy Single)

Warm Yp on Empty BB only. At the call of 3..2..1 Go, take 15 minutes to work to a heavy single for the day.

MP: 2 (AMRAP – Rounds and Reps)


5 Pull Ups

7 Push Ups

9 Squats

100m Sprint

Scale: Pull Up to SBPU or RR, Push UPs to Box, Squat to Med Ball, Run to 10/8 Cal Bike.

*Run Completes Round, if Run is not finished at 12:00 mark your score is Total Rounds +21 Reps

**If you plan on wearing a vest during Murph you may wear it during MP2 and it will be RX+


10 Lat Scap Swings

3-5 Strict Pull Ups

100m Run

6-8 Push Ups

100m Run

10 Air Squats

6-8 Push Ups

6 Pull Up Variation

Cool Down

1. 5 Min Bike

2. Wall Quad Stretch: 3 min per side

3. Pigeon Stretch: 3 min per side

4. Pec/Lat Floss: 3 min per side