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WOD

08-04-20

By August 4, 2020No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

Row :20 mod :20 hard :20 easy

5 burpees

10 Lat scap swings

Row :20 mod :20 hard :20 easy

5 burpees

8-10 Pull Up Variation

The Megalodon (4 Rounds for time)

Min 0:00-8:00

40/36 Calorie Row

30 Burpees

20 CTBPU

Min 8:00-16:00

30 Burpees

20 CTBPU

40/36 Calorie Row

Min 16:00-24:00

20 CTBPU

40/36 Calorie Row

30 Burpees

Min 24:00-32:00

40/36 Calorie Row

30 Burpees

20 CTBPU

RX

Min 0:00-8:00

40/32 Calorie Row

20 Burpees

15 Pull Ups

Min 8:00-16:00

20 Burpees

15 Pull Ups

40/32 Calorie Row

Min 16:00-24:00

15 Pull Ups

40/32 Calorie Row

20 Burpees

Min 24:00-32:00

40/32 Calorie Row

20 Burpees

15 Pull Ups

Scale: Burpee #, Step Burpees, OR Up Downs. Pull Ups to Ring Pull Ups OR Ring Rows.

Metcon (4 Rounds for time)

The Megalodon: Virtual Fit

400m Run

30 Burpees RX 20 Burpees

15 Bent Over Rows

Min 8:00-16:00

30 Burpees RX 20 Burpees

15 Bent Over Rows

400m Run

Min 16:00-24:00

15 Bent Over Rows

400m Run

30 Burpees RX 20 Burpees

Min 24:00-32:00

400m Run

30 Burpees RX 20 Burpees

15 Bent Over Row

RX+ 50/35

RX 35/25/20

Scale: 400m to 200m Run, Burpee #, Step Burpee OR Up Downs, Bent Over Row to 15 Superman Back Extensions.