CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
3 Min Bike OR Row: :20 Hard :40 Easy X 3
10 Stretch Reflex Jumps On Plate
10 Monster Walks Forward, Right, Left, Back
Then
3 Rounds:
6 Box Jump OR Step Up
5 Burpees
Squat Cleans RD1: BB X 10, RD2: WU load X 5, RD 3 WU or Working Load X 5
Klepto (Time)
4 Rounds for time of:
27 Box Jumps, 24″
20 Burpees
11 Squat Cleans, 145#
In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
Female RX =
100lb Clean, 20″ Box
Cool Down
1. 5 Min Bike
2. Hamstring Floss: 3 min per side
3. Pec/Shoulder Floss: 3 min per side
4. Calf Smash w/ Roller: 4 min per side
