CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

RD 1:

200m Run

8 Burpee

8 Barbell Thruster

RD 2:

200m Run

6 BOB

6 Warm Up Thruster

RD 3:

100m Sprint

6 BOB AFAP

5 Starting Load Thruster

General Patton (5 Rounds for reps)

5 Rounds:

In a 4 minute window:

RX+

400m Run

15 Bar Over Burpee

Max Thrusters in remaining time

Rd1: 95/65

Rd2: 115/75

Rd3: 135/95

Rd4: 155/105

Rd5: 185/125

-2 Min Rest

RX

400m Run

12 BOB 50+ = 10 BOB

Max Thrusters in remaining time

Rd1: 75/55 M50+ 65/45

Rd2: 95/65 M50+ 75/55

Rd3: 115/75 M50+95/65

Rd4: 135/85 M50+105/70

Rd5: 155/95 M50+115/75

Scale: Run for 500/450m Row, Reg Burpee or Burpee number, Thruster load per round.

Cool Down

1. Walk around building with friends

2. Wall Quad Stretch: 3 min per side

3. Pigeon Stretch: 3 min per side

4. 3 POS Shoulder Floss: 3 min per side