CrossFit Blade – Adaptive Crossfit View Public Whiteboard Metcon (AMRAP – Reps) 10 Paused Banded Face Pulls 10 Banded Pronated Press :60 Rest Metcon (Weight) 5 Rounds: NFT 5 Ring Dips :30 Overhead Plate Hold 25# 20 Russian Twist w/ 25# Plate
