06-12-19

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

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Warm-up

RD1: :45 Bike Mod-:15 Sprint

10 BB Clean & Jerk

RD3:

:15 Bike-Fastest

3 Warm Up TNG C&J

-proceed to warm up to starting load.

Motorcycle Maintenance (8 Rounds for weight)

8 Rounds: E3MOM

RX+

Two Minutes to complete:

12/9 Calorie Bike

3 TNG Power Clean & Jerk For Load.

RX

Two minutes to complete

10/7 Calorie Bike

3 TNG PC & Jerk For Load

Scale: Bike Cals ~:30, C&J for PC.

*Bike and C&J must be completed in a 2 minute window each round.. 1 minute to rest.

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min per side

3. 3 POS Shoulder Floss: 3 min per side

4. Wall Splits: 5 min hold

Power Clean + Push Jerk (1 x 3)