08-09-19

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

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Warm-up

1 Minute Bike

10 BB C&J

10 Lat/Scap Swings

2 Rounds:

:30 Bike Hard :30 Recover

4-6 Warm UP T2B Variation

5 Warm UP BB C&J

Wednesday & Pugsley (AMRAP – Rounds and Reps)

AMRAP 24: Alternating Rounds

RX+

15/12 Calorie Bike

10 Toes to Bar

5 Clean & Jerk 155/105

RX

12/8 Calorie Bike

8 Toes to Bar

5 Clean & Jerk 135/85

M55+

12/8 Calorie Bike

8 Toes to Bar OR KKR

5 Clean & Jerk 95/65

Scale: Bike Cals, T2B to KKR OR V-Ups, C&J load

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min per side

3. Hip Floss: 3 min per side

4. 3 POS Shoulder Floss: 3 min per side