BPCF WOD 12/5/18


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:
Back Squat

10-8-6-4-2

(12 mins to build up)

Conditioning WOD:
20 Minute EMOM

Minute 1: 18/12 Cal row

Minute 2: 15 Box Jumps

Minute 3: 12 Back Squats (135/95)

Min 4: Rest


By |2018-12-05T06:01:42+00:00December 5th, 2018|WOD|0 Comments

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