BPCF WOD 4/18/19

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.

CardioWOD:

Amrap x 6 Min:

Buy in: 600m Run

then with remaining time

Walking OH Plate Lunges

Rest 2 Min

Amrap x 7 Min:

Buy in: 400m Run

then with remaining time

12 OH Plate Lunges (1-2) (45/25)

6 Power Cleans (135/95)

Rest 2 Mins

AMRAP X 8 Min:

Buy in 200m Run:

then with remaining time

12 OH Plate Lunges (1-2) (45/25)

6 Power Cleans (155/105)

1 Rope Climb