Bluprint Fitness – CrossFit
3 min run/row/ride
PVC Series: PT/OHS/SOTS 2x10e @ Slow Tempo (30s)
Burgener Series (High Hang Then Low) + 3 Front Squats 2x3e @ Bar (30s)
Hang Power Clean (8/5/3 Then 4×3@65-75% or HBD WT *90-120s Rest)
8@Bar, 5@50%, 3@60%
Death By KB Transfer (AMRAP – Rounds and Reps)
EMOTM Athletes will transfer their KB 1 Gym Length – Increasing by 1 GL each minute until athletes cannot finish within the minute.
(S-15/25, Rx-25/35, Rx+35+/50+)
Record Highest FULLY Complete Round (1-15)
IF athlete can’t complete all 15 rounds – you must ROW the remainder.
Record Highest Round Completed (Rounds) + Meters Rowed (Reps)
Banded Palof Press (2x10e @ Slow Tempo *60s Rest)
Foam Roll IT Bands