01-04-20

CrossFit Blade – Adaptive Crossfit

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Metcon (Time)

1 Rounds:

500m Row

.6 Mile Bike

2 Rounds:

325m Row

.4 Mile Bike

3 Rounds:

175m Row

.2 Mile Bike

Metcon (5 Rounds for reps)

5 Sets: Every 2:30

5 DB Power Clean 30lbs

UB Set Strict Ring Dips

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

1 Seated RC 7′

10 Shoulder Press 20#

5 Plate Ground to Overhead 25#