01-25-20

CrossFit Blade – CrossFit

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Back Squat (Wave: 6-4-2 X 3)

3 Sets:

6 @ 70%

4 @ 75%

2 @ 80%

-2:30 rest between sets

AC: 5RDS: E6MOM 800R:15Cal Bike (5 Rounds for time)

Aerobic Capacity:

5 Rounds: Every 6 Minutes

800m Run

15/12 Cal Bike Sprint

*Run is for even and consistent pace. Times should get faster and feel better as the workout progresses.

**Scale: 1000/750m Row