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WOD

07-15-19

By July 15, 2019No Comments1 min read

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

 

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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