CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

1 Round:

1 min bike: 20 mod-:20 hard-:20 easy

5 BB Snatch Pull

5 BB Snatch High Pull

5 BB Muscle Snatch

5 BB Power Snatch

2 Rounds:

1 min bike: 20 mod-:20 hard-:20 easy

3 Warm Up load TNG Snatch

Bike + 3 TNG Snatch (8 Rounds for weight)

8 Rounds: E4MOM

RX+

18/15 Calorie Bike

3 TNG Squat Snatch

RX

15/12 Calorie Bike

3 TNG Snatch-Power or squat

M55+

14/10 Calorie Bike

3 TNG Snatch-Power or Squat

*Building in load each round

Scale: Cal Bike to ~1-1:15

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min per leg

3. 3 POS shoulder floss: 3 min per side