Bladium Crossfit had 15 athletes competing at the Do More Charity Challenge last weekend. Their respective teams raised over $50,000 for their charities.
500 m row or 400 m run
3 rounds of:
10 squats with plate. 45/25
10 ground to overhead with plate. 45/24
10 ring rows
set of dips
12 min alternating EMOM:
1 hang squat clean-1 SC from ground, working up to workout weight.
150 m run or row
3 rounds for time:
400 m run
12 power cleans, 115/75, RX+ 135/95, RX++ 155/115
Warmup to 60%, then sets of 5-5-3-2-1 working up to a heavy single.
15 strict-15 deficit-30 flat, kipping.