CrossFit Blade, CrossFit Blade North – CrossFit
Warm-up
250m Row Each
9 BB Hang Power Clean
8 Buprees
250m Row each
6 warm up load HPC
5 Bar Over Burpee
6 Working Load HPC
5 Bar Over Burpee
9/11 “Never Forget” 18 Years (Time)
2001m Partner Row
Then
18 Alternating Rounds:
9 Hang Power Clean
11 Bar Over Burpee
RX+ 135/95 RX 115/75 M55+ 95/65 Step Burpee, M60+ 75/45 Step Burpee
Scale: HPC load, Burpee to Reg Burpee
Cool Down
1. Hug each other then walk around building with friends
2. 3 POS shoulder/pec floss: 3 min per side
3. Hamstring Floss: 3 min per side
4. Forearm smash w/ ball: 5 min per side
