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