WOD

09-13-19

By September 13, 2019 No Comments

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

8 Warm UP load DB SS

8 Warm UP load DB Thruster

10 Lat Scap Swings

10 Plate or low box jumps

4-6 Working DB SS

6-8 Working Thruster

8-10 T2B variation

10-12 Box Jump overs

Hockey Mask VII (AMRAP – Rounds and Reps)

AMRAP 24:

RX+

16 Alt DB Split Hang Snatch 50/35

20 SA DB Thrusters 50/35

24 Toes to Bar

28 Box Over Box Jump 24/20″

RX

16 Alt DB Split Hang Snatch 35/20 M60+25/15

20 16 SA DB Thrusters 35/20 M60+ 25/15

24 Toes to Bar M60+ KKR

28 Box Over Box Jump 24/20″ M60+ 20/16 Step

Scale: DB load for SS & Thruster, T2B to KKR or V-Ups, Box Jump to step up & over.

Cool Down

1. 5 min bike

2. Wall Quad Stretch: 3 min per side

3. Pigeon Stretch: 3 min per side

4. 3 POS Shoulder Floss: 3 min per side