CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – Competitors Program
4 RDS: 400-200-100 (12 Rounds for time)
In a 2:30 Window
Run 400m
In a 1:30 Window
Run 200m
In a 1:00 Window
Run 100m
2:00 Rest
Metcon (AMRAP – Reps)
Workout #4
12MIN AMRAP
40 Double Unders
*2 Double KB Deadlift (53lbs./35lbs.)
*2 Double KB Front Squat (53lbs./35lbs.)
*2 Double KB Hang to Overhead (53lbs./35lbs.)
**KB Movements Increase By 2 Reps Each Round
Metcon (Time)
AMRAP 16
60 Cal Row
50 Toes To Bar
40 Box Over Box Jump 24/20
30 Power Snatch 135/95/85/75
Heavy Single Snatch in remaining time
