CrossFit Blade – CrossFit
Mystery Week 12/19 WOD #5 (AMRAP – Rounds and Reps)
Partner WOD: AMRAP ?
20 Hang Power Snatch
16 Bar Over Burpee
20 Front Rack Step Back Lunge (alt)
16 Bar Over Burpee
20 Push Press
16 Bar Over Burpee
Barbell Loads:
RX+ 95/65 RX 75/55 SADPTD 45
SADPTD Burpee = 8 MB Burpee 14#, Lunge = 10 DL 26#
Scale: BB load for all 3 movements, Burpee to step over or regular burpee.
MESSAGE
A gift from someone, it is used every day. Even after death, forever it will stay.
Cool Down
1. Walk around building with friends
2. 3 POS Shoulder Floss: 3 min per side
3. Hamstring Floss: 3 min per side
4. Pigeon Stretch: 3 min per side
