CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

3 Rounds:

RD 1:

:45 Bike @ Moderate Pace

0n empty Barbell

6 Hang Power Clean

6 Strict Press

6 Push Press

6 Push Jerks

RD 2:

:45 Moderate Pace Bike

3 Hang Power Clean + 3 Push Jerk (warm up load)

RD 3:

1 Min Bike @ Working Pace

3 Hang Power Clean + 3 Push Jerk (warm up load)

Sir Francis Drake (6 Rounds for weight)

6 Rounds: Every 4 Minutes (For Total Load)

RX+

.5/.4 Mile Bike

3 Hang Power Clean + 3 Push Jerks

RX

.4/.3 Mile Bike

3 Hang Power Clean + 3 Push Jerks

Scale: Bike distance to finish ~:90 sec.

Cool Down

1. 5 Min Bike

2. 3 POS Shoulder Floss: 3 min per side

3. Hip Floss: 3 min per side

4. Hamstring Floss: 3 min per side