CrossFit Blade – CrossFit
Screech & Slater (AMRAP – Rounds and Reps)
AMRAP 24
RX+
10 Power Snatch 135/95
14 DHSPU 6/4″
16 Front Squats 135/95
20 Toes to Bar
RX
10 Power Snatch 105/65
14 HSPU or 2 for 1 push up
16 Front Squats 105/65
20 Toes to Bar
M50+
10 Power Snatch 85/55
14 HSPU or 2 for 1 push up
16 Front Squats 85/55
20 Toes to Bar
M60+
10 Power Snatch 65/35
14 Push Ups
16 Front Squats 65/35
20 Kipping Knee Raise
Scale: PS & FS load, HSPU to 2 for 1 Push Ups or Equal # push ups on floor. PU to Box, T2B to KKR or V-Up/Suit Case
Cool Down
1. 5 min bike
2. Hamstring Floss: 3 min per leg
3. Hip Floss: 3 min per leg
4. 3 POS Shoulder Floss: 3 min per side
