Blade Method Fitness – CrossFit
10 Sets E:90 8 BFB + 1 Squat Clean Thruster (10 Rounds for weight)
10 Sets E:90:
Perform 8 Bar Facing Burpee
Then 1 Squat Clean Thruster For Load
RX= 6 Burpee M50+ = Step Burpee
-Build in load however you choose.
Hold the Door (Time)
3 Rounds:
RX+
10 Thruster 115/75
15 Bar Facing Burpee
RX
10 Thruster 95/65 M50+ 75/55 M60+ 65/45
12 Bar Facing Burpee M50+ 10 BFB
*Step Ok on burpee- 2 foot takeoff
Scale: Thruster Load, Reg Burpee.
Cool Down
1. 10 min bike
2. Wall Quad Stretch: 3 min ea side
3. Pigeon Stretch: 3 min ea side
4. 3 POS Shoulder Floss: 3 min ea side