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WOD

03-18-21

By March 18, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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3 Amigo 10K Row (Time)

In Teams of 3 Row 10,000 Meters

Partner A will Begin Rowing while Partner B does 20 Double Unders OR 50 Single Unders- Then 15 SIt Ups. Partner C will rest until Partner A comes off the rower to complete their 20 DU/50 SU While Partner B moves to the Bull Pen to rest while Partner C begins to Row. Follow This order switching as you choose until all 10,000m are complete.

Partner A Starts Row

Partner B Starts DU/SU & Sit Ups

Partner C Rests

*Scale Jump Rope to 6 Burpees.

**50 Minute Time Cap. 1 Sec added on to time for every M not completed in Time Cap

***Teams of 2 Row 6,700 meters. Partner B mandatory 1 min rest after Jump Rope and Sit Ups

****1,000m max per turn

Cool Down

1. Walk around building with friends

2. Calf Smash w/ KB: 5 min ea side

3. Pigeon Stretch: 3 min ea side