06-18-19

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

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Metcon (2 Rounds for weight)

4 Sets: Superset

5 KB Deadlift- 90% of heavy 5 from last week

8 DB Bench-choose

Metcon (Time)

6 Rounds:

5 Matador Dips

100′ Wheel

3 Rope Pull Ups

:30 Rest