CrossFit Blade – CrossFit
HOCKEY MASK VIII (Time)
RX+
120 Wall Balls 20/14(10ft)
4 X 100m Run Alternating
100 Toes to Bar
4 X 100m Run Alternating
80/60/70 Strict HSPU
4 X 100m Run Alternating
60 DB Clean & Jerk 50/35
4 X 100m Run
40/30/35 Bar Muscle Up
4 X 100m Run Alternating
RX
100 Wall Balls 20/14 M50+ 14/10
4 X 100m Run Alternating
80 Toes to Bar SADPTD Hip Ups
4 X 100m Run Alternating
70/60/65 HSPU OR Push Ups SADPTD 30 RD
4 X 100m Run Alternating
60 DB Clean & Jerk 35/20
4 X 100m Run
50/40/45 CTBPU SADPTD: 20 MPU
4 X 100m Run Alternating
Scale: WB load, Run to 10/7 Cal Bike, T2B to KKR OR V-Ups, Push Ups to Box, DB Load, CTB to Pull Ups, Seated Ring PU OR Ring Row.
*30 min time cap
Cool Down
1. 5 min bike: (encourage those yet to complete)
2. Wall Quad Stretch: 3 min per side
3. Pigeon Stretch: 3 min per side
4. Shoulder Floss: 3 min per side
