Blade Method Fitness – CrossFit
AC: 200H-200E-100S-100W (7 Rounds for time)
7 Sets: E4MOM
200m Hard
200m Easy
100m Srprint
100m Walk
*Goal is to have a minimum of :60 Full Rest after walk. If not then scale the 200m Easy to 100m. For consistent and repeatable paces
Metcon (3 Rounds for weight)
4 Sets:
12 Close Grip DB Floor Press-Choose
Immediately into:
Max Ring Push Ups
:90 Rest
4 Sets:
10 FR DB Step Back Lunges
Immediately into:
Max Front Step Alternating Lunges-BW
:90 Rest
4 Sets:
8 DB Strict Press- Choose
Immediately into:
Max DB Push Press
*Max Set ends at even slightest pause
HAPPY 28th GAGE!! (Time)
RX+
80/60/70 Cal Bike
80′ HSW each M45+ 60′
28/20/24 Ring Muscle Ups
28 Power Cleans 205/145
80′ HSW each
28/20/24 Ring Muscle Ups
28 Power Cleans
80′ HSW each
80/60/70 Cal Bike
RX
80/60/70 Cal Bike
40′ HSW each
28 Bar Muscle Ups OR 56 CTBPU
28 Power Cleans 165/115 M45+ 135/95
40′ HSW each
28 Bar Muscle Ups OR 56 CTBPU
28 Power Cleans
40′ HSW each
80/60/70 Cal Bike
*Partition reps as you choose, HSW must be done in at least 20′ increments for RX+.
