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