CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
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)
AMRAP 12
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+
Warm-up
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
