CrossFit Blade, CrossFit Blade North – CrossFit

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Goodbye 2018! (AMRAP – Rounds and Reps)

AMRAP 31

RX+

18 Wall Ball 20/14

18 Pull Ups

18 Burpees

400m Run

RX

18 Wall Ball 14/10 55+ 10/6

18 Pull Up OR Ring Row or Combo

18 Burpees

400m Run Or 500/450m Row

Scale: Reps of each movement, WB load or Air Squat, Burpee to plank burpee.

*Run completes a round, if you don’t complete the run your score will be Rounds + 54

Cool Down

1. 5 Min Bike

2. Hamstring Floss: 3 min per leg

3. Wall Quad Stretch: 3 min per leg

4. 3 POS Shoulder Floss: 3 min per side