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