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WOD

01-13-22

By January 13, 2022No Comments

Announcements

New Retail – Pre-Order Closes Monday 1/17 https://theblademethod.typeform.com/to/qyegugZW

Blade Method Fitness – CrossFit

View Public Whiteboard

Warm-up

400m Run

5 Burpees

5 Box Jumps

2 Rounds:

200m Run

5 Burpee Box Jump Overs Rd 1: Warm Up Height- Round 2: Working Height

HAPPY BIRTHDAY ZANE! (Time)

1 Mile Run

60 Burpee Box Jump Overs

800m Run

40 Burpee Box Jump Overs

400m Run

29 Burpee Box Jump Overs

RX+ = 30/24″

RX = 24/20″ M50+ = Step Up/Over M55+ = 20/16″ & OR Step

Scale: Runs to 2,000/1750m-1000/850m-500/450m Row, Box Height, Reg Burpee, Burpee #

Cool Down

1. Cheer on classmates to finish

2. When everyone is done go on 800m walk

3. Text Zane Happy Birthday

4. Calf Smash: 5 min ea side

1-Mile Run (Time)

Max Effort 1-Mile Run
Score mile time from workout