08-13-19

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

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Warm-up

3 Rounds:

:20 Mod :20 Hard :20 Easy

RD1: 6 WU BOBJ R2&3 4-6 Working BOBJ

Rd1: 6 Burpees Rd2: 6 Warm UP BPDL Rd3: Working BPDL

Mardi Gras (5 Rounds for reps)

5 Rounds:

RX+

AMRAP 3:

20/17 Calorie Row

12 Box Over Box Jump 30/24″

AMRAP DB Burpee Deadlift 50/35

-3 Minutes Rest

RX

18/15 Calorie Row

12 Box Over Box Jump 24/20″ 60+ 20/16″

AMRAP Burpee Deadlift 35/20 60+ 25/15

-3 Minutes Rest

Scale: Cal Row ~ 1 min, Box Height OR Step Ups, DB load.

*Score = Total DB BP DL Each Round.

Cool Down

1. 5 Min Bike

2. Hamstring Floss: 3 min per side

3. Hip Floss: 3 min per side

4. Calf Smash w/ Roller: 5 min per side