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WOD

04-23-19

By April 23, 2019No Comments1 min read

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

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Metcon (5 Rounds for reps)

EMOM 15:

Min 1: 5 Deadlift – Building

Min 2: Max Rep Push Up

Min 3: Rest
DL load should climb from ~ 60%-80%. Push Ups should be Max UB reps each round. Scale: PU to Box.

Deadlift (Heaviest 1 X 5 from Metcon.)

Deadlift (Heaviest 1 X 5 from Metcon.)

Sword of Truth (AMRAP – Rounds and Reps)

AMRAP 10

RX+

10 DB Power Cleans 50/35

10 Burpee Over Box Jump 24/20

RX

10 DB Power Cleans 35/20

10 Burpee Over Box Jump 24/20 50+ 20/16″

M60+

10 DB PC 25/15

10 BOBJ 16/12″

Scale: DB load, Box Height or Regular Burpee.

Cool Down

1. 5 Min Bike

2. Hamstring Floss: 3 min per side

3. Pec Floss: 3 min per side

4. Wall Splits: 5 min hold