07-12-19

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

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Timon & Pumbaa (AMRAP – Rounds and Reps)

AMRAP 22:

RX+

6 Deadlift 295/195

10/8/9 Bar Muscle Ups

14 Handstand Push Ups

18 Box Jump Overs 24/20″

RX

6 Deadlift 245/165

20/16/18 CTBPU

14 1 AM HSPU OR 4 Wall Walks

18 Box Jump Overs 24/20

M50+

6 Deadlift 205/125 60+ 165/85

20/16/18 Pull Ups

14 1 AM HSPU OR 4 Wall Walks

18 Box Jump Overs 20/16″

Scale: DL Load ~ 70%, PU to Seated Ring Pull Ups OR Ring Row, Wall Walks to Push Ups, Box Height OR Step Overs.

Cool Down

1. 5 Min Bike

2. Hamstring Floss: 3 min per side

3. 3 POS Shoulder Floss: 3 min per side

4. Forearm Smash w/ ball: 5 min per side