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By July 26, 2019No Comments1 min read

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

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Bugs & Daffy (AMRAP – Rounds and Reps)



24 Partner Burpees

24 DB Snatch 50/35

12-10m Shuttle Sprints

30′ HS Walk each

24 Toes to Bar


24 Partner Burpees M60+Step

24 DB Snatch 35/20

12-10m Shuttle Sprints

30′ Bear Crawl OR 15′ HSW

20 Toes to Bar M60+KKR

Scale: Reg Burpee, DBS load, SS to 10/8 Cal Row, KKR to V-Ups OR Suit Cases.

*HSW must be completed in 5′ increments, if an athlete comes down in the middle of a 5′ increment they must start with their hands behind the line of the previous marker past.

Cool Down

1. 5 min bike

2. Hamstring Floss: 3 min per side

3. Hip Floss: 3 min per side

4. Shoulder Floss: 3 min per side

5. Wall Splits: 5 min hold