BPCF WOD 4/19/19

CrossFit Miami

Games athlete to a beginner, the BluePrint CrossFit WOD is right for you!

CrossFit WOD

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The CrossFit WOD is designed for people that want to look good naked, better themselves at sport and everything in between. Each WOD can be infinitely scalable for any fitness level.

Strength WOD:
Bench Press

4 x 12

or

PreWODCardio

1 Mile Run or 2k Row Time Trial

 Conditioning WOD:

4 Rounds

100m Farmer Carry

15 Kb Deadlift (70/55)

then…..

3 Rounds

15 Push Press (95/65)

12 T2B/Jack Knife (1-2)