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By April 25, 2020No Comments1 min read

CrossFit Blade – CrossFit

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AC: 5 Sets E6MOM: 400m Mod 2 X 100m Sprint (10 Rounds for time)

5 Sets: E6MOM

On the 0:00 400m Run- Moderate pace

On the 3:00 100m Sprint- Hard pace

On the 4:00 100m Sprint- Harder pace

*Score each 100m interval

Heidi (AMRAP – Rounds and Reps)


23 Air Squats

23 Push Ups

23 KBS 53/35

23 Jumping Lunges

23 Sit Ups

23 Box Jumps

Scale: Push Ups to box, KB load, Step back lunges, Box Step Ups.

In honor of Const. Heidi Stevenson who tragically lost her life in a mass shooting rampage in Nova Scotia. Const Stevenson served as an RCMP officer for 23 years. She leaves behind her husband and two children.