07-19-19

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

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Simba & Nala (AMRAP – Rounds and Reps)

AMRAP 24: Partner WOD

RX+

10 Devils Press 50/35

20 Alternating DB Lunges 50/35

30 HSPU

4 Rope Climbs

RX

10 Devils Press 35/20 M55+ 25/15

20 Alt DB Lunges 35/20 M55+25/15

30 1AM HSPU OR 30/20 Push Ups

2 Rope Climbs (scored 2 for 1)

Scale: DP Load OR Reg Burpee, Lunge Load OR BW Lunge, Push Ups to Box, Rope Climbs to 4 Rope Climb Progressions OR 12 Total Seated Ring Pull Ups

Cool Down

1. 5 Min Bike

2. 3 POS Shoulder Floss: 3 min per side

3. Hip Floss: 3 min per side

4. Forearm smash: 5 min per side