WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min row/gym jog

Partner Crab Walk + Sprint 3 Minutes

F/B Arm Circles + TMC + Burpee 2x10e/10/5 (30s)

Air Squat 2×10 (30s)

Conditioning

Metcon (Time)

For Time (Teams of 3-4)

2 RFT

45/60 Squat Thrust

45/60 Power Clean (S-15-35/45-75, Rx-65/95, Rx+75+/115+)

45/60 OH KBS (S-20/30, Rx-35/50, Rx+40+/60+)

45/60 Wall Ball (S-Air Squat, Rx-10-14/16, Rx+16/20)

Cash Out: 2250m/3000m

Max 2 Players Work @ Once

Each Team Has Max 2 BB + 1 Erg

Cool Down

Supermans (2-3×12 *60s Rest)

Mobilize

Athlete’s Choice

Wall Stretch