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WOD

01-18-20

By January 18, 2020No Comments1 min read

CrossFit Blade – CrossFit

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Back Squat (Wave: 7-5-3 X 3)

3 Sets:

7 @ 65%

5 @ 70%

3 @ 75%

-2:30 rest between sets

AC: 100-500Shuttle+10-18Cal Bike Ladder (Time)

10/7 Cal Bike

100m Shuttle Run

12/9 Cal Bike

200m Shuttle Run

14/11 Cal Bike

300m Shuttle Run

16/13 Cal Bike

400m Shuttle Run

18/15 Cal Bike

500m Shuttle Run

16/13 Cal Bike

400m Shuttle Run

14/11 Cal Bike

300m Shuttle Run

12/9 Cal Bike

200m Shuttle Run

10/7 Cal Bike

100m Shuttle Run

*For Even consistent pace, meant to go faster to slower to faster.
*OPTIONAL Saturday Aerobics