CrossFit Blade, CrossFit Blade North – CrossFit

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Thruster (5 Rounds X 3 Reps: E3MOM Building)

Starting from the floor, perform 3 Thrusters building in weight for 5 total sets. Score Final Load.

Clydesdale (Time)

3 rounds of:

15 thrusters 115/75#

15 CTB Pull Ups

400m Run

Scale: Thruster load, 95/65 or 75/55, CTBPU to KPU, SBPU or RR. Row 500m for run
Oldie but a goodie, compare to 8/11/15

9/07/16

Cool Down

1. 5-10 Min Bike

2. Wall/Quad Stretch: 3 min per leg

3. Pigeon Stretch: 3 min per leg

4. 3 POS Shoulder Floss: 3 min per leg