WOD

03-21-20

By March 21, 2020 No Comments

CrossFit Blade – CrossFit

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AC: 90/50: 4X4-4X2-4×1 (12 Rounds for time)

4 Sets X 400m E3MOM

200m @ 90% effort

200m @ Recovery Effort

4 Sets X 200m E2MOM

100m @ 90% effort

100m @ Recovery effort

4 Sets X 100m EMOM

50m @ 90% effort

50m @ recovery effort

Metcon (Weight)

5 Sets: E2MOM

RX+

20-18-16-14-12

Wall Ball 20/14

15 CTBPU

RX

20-18-16-14-12

Wall Ball OR DB/KB Thruster

12/10 Pull Ups OR Ring Row OR Table Row OR Bent Over Row

Metcon (5 Rounds for time)

RX+

5 Rounds: E4MOM

30′ Handstand Walk

10 Burpee Over Box Jump

15 Toes to Bar

30′ Handstand Walk

RX

60′ Bear Crawl 30/30

10 Burpee Over Object

15 V-Ups

60′ Bear Crawl