CrossFit Blade, CrossFit Blade North – CrossFit
Warm-up
Bike :20 mod :20 Hard :20 easy
10 BB Hang Power Snatch
2 Rounds:
Bike :15 mod :15 hard :15 easy
3-5 Warm Up Hang Power Snatch
The Operator (10 Rounds for weight)
10 Rounds: Every 3 minutes
RX+
12/9 Calorie Bike
3 Hang Power Snatch For Load
RX
10/8 Calorie Bike
3 Hang Power Snatch For Load
SADPTD:
6 Calorie Bike
3 Power Snatch For Load
Scale: Bike Cals ~:30-:40 Sec.
Hang Power Snatch
Cool Down
1. Walk around building with friends
2. 3 POS Shoulder Floss: 3 min per side
3. Wall Quad Stretch: 3 min per side
4. Pigeon Stretch: 3 min per side
