CrossFit Blade – CrossFit
A Few Good Men (6 Rounds for time)
6 Rounds: E4MOM
25 Double Unders
10 Deadlift
25 Double Unders
8 Power Clean
25 Double Unders
6 STOVH
RX+ = 165/115
RX = 135/95
M45+ = 125/85
M50+ = 115/75
M55+ = 95/65
M60+ = 85/45
Scale: DU to 25 Bar Hops OR 40 Single Unders, Barbell Load for all 3 movements.
A Few Good Men: Virtual Fit (6 Rounds for time)
6 Round: E4MOM
25 Double Unders OR Object Hops
10 Deadlift
25 DU OR OH
8 Power Clean
25 DU OR OH
6 STOVH
RX+ = DB X 2 50/35 KB X 2 53/35
RX = DB X 1 5/8/3 ea side 50/35 DB X 2 35/25/20
Cool Down
1. 5 min walk/bike/row
2. Hamstring Floss: 3 min per side
3. 3 POS Shoulder Floss: 3 min per side
4. Calf Smash w/KB/Roller/Ball: 5 min per side
