CrossFit BLAST Fitness Blog

Men – 135 / Women – 95 15 DL 12 Hang Power Cleans 9 Front Squats 6 Push Jerks 5 Rounds

Arnie With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm Jerry Run 1 mile Row 2K Run 1 mile

7 Rounds For Time 7 DB Squat Clean 7 HSPU 7 Deadlifts (M-225/W-155) 7 Ring Dips

50 Box Jumps 50 Jumping Pullups 50 KB Swings (35#) 50 Walking Lunges 50 K2E 50 Push Press 50 Back Extensions 50 WB Shots (20#) 50 Burpees 50 Double Unders (150 Singles)

3x: 5 Power Cleans 5 HSPU 5 KB Swings Then 1x: 800m Run

400m Run 30 Pushups/Situps 20 WB 10 Pullups 150m Run 30 Push Press 20 Box Jumps 10 Burpees 150m Run 30 KB 20 Walking Lunges (with weights) 10 Med Ball Slams 400m Run

‘TGIF’ Fran – Rx 95 21-15-9 Thrusters Pullups

150m Run 10 Push Press 8 Pull Ups 6 Burpees 5 Rounds

Rounds in 15 minutes 10 Deadlift 15 Pushups 15 Situps

9-15-21 Hang Power Clean Front Squat Push Press Push Ups