CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Bugs & Daffy (AMRAP – Rounds and Reps)
AMRAP 26:
RX+
24 Partner Burpees
24 DB Snatch 50/35
12-10m Shuttle Sprints
30′ HS Walk each
24 Toes to Bar
RX
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
