CrossFit Blade – CrossFit
Warm-up
5 BB Press
5 BB Push Press
5 BB Front Squat
5 BB Thruster
5 BB Power Clean
5 Burpee
2 Rounds:
3 Warm UP Thruster
4 Bar Over Burpee
5 WU Power Clean
Year In Rearview (AMRAP – Rounds and Reps)
3 Rounds:
AMRAP 6:
5 Thruster
7 Bar Over Burpee
9 Power Clean
-4 Min Rest Between Rounds
RX+ = 115/80
RX = 95/65
M50+ = 75/55
M60+ = 65/45-Step Burpee
SAD: = 45 Press MB Burpee 14# 45 PC
*Scale: Thruster & PC load, Reg Burpee
Cool Down
1. 5-10 min bike
2. Wall Quad stretch: 3 min per side
3. Pigeon Stretch: 3 min per side
4. 3 POS Shoulder Floss: 3 min per side
5. Wall Splits: 5 min hold
