08-08-20

Blade Method Fitness – CrossFit

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AC: 3 X 600 3 X 400 5 X 200 (5 Rounds for time)

At the 0:00

600m @ easy pace

At the 4:00

600m @ moderate pace

At the 8:00

600m @ hard pace

At the 12:00

400m @ easy pace

At the 15:00

400m @ moderate pace

At the 18:00

400m @ hard pace

At the 21:00

200m @ hard pace

At the 23:00

200m @ hard pace

At the 25:00

200m @ hard pace

At the 27:00

200m @ hard pace

At the 29:00

200m @ hard pace

*Record 200m times.

Overhead Squat (Work up to a heavy triple )

Overhead Squat (3 X 6 @ 80% of HT)