Back to All Events

Monday 8/28/2017

Bladium Crossfit Labor Day Schedule:
We will have two classes, 8:15 and 9:15 AM. We will be doing a benchmark Wod.

Michael

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

10 slam ball squats

10 slam balls

10 slam ball sit ups, pullover style

150 m run

Workout warmup:

Bench Press, Warm up to 75%, then 6x3 at 85%ish. 90 seconds of rest between sets.

Workout:

10 rounds for time:
5 Thrusters RX (95/65) RX+(115/75) RX++ (135/95)
10 Pull-ups
Run 100m
 

Lift:

Back Squat, 10x3 @85%ish, 2 min rest between sets

Skill:

10 min EMOM:

MU's, ring if you can, do a set each minute that you can duplicate for each of the 10 min.

Earlier Event: August 27
Sunday Funday 8/27/2017
Later Event: August 29
Tuesday 8/29/2017