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WOD

12-27-29

By December 27, 2019No Comments1 min read

CrossFit Blade – CrossFit

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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