Bladium Crossfit Labor Day Schedule:
We will have two classes, 8:15 and 9:15 AM. We will be doing a benchmark Wod.
500 m row or 400 m run
10 slam ball squats
10 slam balls
10 slam ball sit ups, pullover style
150 m run
Bench Press, Warm up to 75%, then 6x3 at 85%ish. 90 seconds of rest between sets.
10 rounds for time:
5 Thrusters RX (95/65) RX+(115/75) RX++ (135/95)
Back Squat, 10x3 @85%ish, 2 min rest between sets
10 min EMOM:
MU's, ring if you can, do a set each minute that you can duplicate for each of the 10 min.