Announcements
Sunday February 9th – Open Gym is moved to 8:00am-10:00am
CrossFit Blade – Adaptive Crossfit
Metcon (Time)
5 Sets: NFT
20 MB Sit Up 10#
12 Floor Push Ups
20′ Crawl 20#
:60 Rest
Metcon (Weight)
EMOM 5:
10 Power Snatch- Alternating 30#
*For Speed ea round. Goal is to get done with ea round in :30 or less. Last 2 rounds should be brutal.
