BPCF WOD 11/7/18


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:
Overhead Squat

8 minutes to
work up to a heavy 2 repetitions

Conditioning WOD:

10 Minute EMOM :

ODD Minute : 8 Snatches (95/65)

Even Minute : 12 Front Squat (95/65)

-Rest 5 Mins-

10  Minute EMOM :

ODD Minute : 15/10 Calorie Row

Even Minute : 15 Wallballs (20/14)


By |2018-11-07T09:03:03+00:00November 7th, 2018|WOD|0 Comments

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