04-09-19

CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit

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Metcon (5 Rounds for reps)

5 Rounds: E3MOM

250/200m Row

-10m HS Walk =RX+

-10 Lunge To Handstand w/heel-toe =RX

-10m Bear Crawl= Scale

*Athletes Will Choose 1 of the above movements to complete by the 2 Min Mark. Athletes can also DO Lunge to HS then 1 HS Walk Attempt.

Jailhouse Rock (Time)

RX+

100 Double Unders

40 DB Deadlift 50/35

30 DHSPU 4/2″

100 Double Unders

30 DHSPU 4/2″

40 DB Deadlift 50/35

100 Double Unders

RX

100 Double Unders

40 DB Deadlift 50/35

30 HSPU

100 Double Unders

30 HSPU

40 DB Deadlift 50/35

100 Double Unders

M50+

100 Double Unders

40 DB Deadlift 35/20

30 1AM HSPU

100 Double Unders

30 1 AM HSPU

40 DB Deadlift 35/20

100 Double Unders

Scale: DU to 2 for 1 SU (200)

DB DL Load, HSPU to 1 AM or Push Ups OR Push Ups to Box

*15 Minute Time Cap