CrossFit BLAST Fitness Blog

15 Deadlift 12 Hang Power Cleans 9 Front Squats 6 Push Jerk 5 Rounds

5 Pullups 10 Sumo DLHP 15 Situps AMRAP in 15 minutes

15 – 13 – 11 – 9 – 7 – 5 – 3 – 1 Deadlift Ring Dips

Football Gone Bad DB/KB Thrusters – 45lb Rx Box Jumps Double Unders Row 3 – 5 Min Rounds 1 Min rest between rounds

400m Run 50 Front Squats 40 Situps 30 Pushups 20 KB’s 3 Rounds

15 KB 50 yard run 15 Box Jumps 50 yard run 15 Pushups | Situps 50 yard run 15 Squats 50 yard run AMRAP in 20

12 Situps 10 Pushups 8 Deadlifts 6 Pullups 5 Rounds

2 Power Snatches @ 80% of 1 Rep max 2 Rounds of: 3 Pullups 5 Pushups 7 Squats AMRAP in 12 minutes

21-15-9 Pullups Walking Lunges – each leg Push Press

5 Power Cleans (M-185 | W-115) 10 Body Rows 15 Pushups Rounds in 15 minutes