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By August 19, 2019No Comments1 min read

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

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4 Rounds:

1 Min Bike- Gradually Gain intensity Rds 1-3 then back off Rd 4

8 Russian Swing W/ WU weight RD 1&2 W/ Wod Weight Rd 3&4

8 Air Squat 4 Reg/4 Jump

8 Seated MedBall Toss

Brad Harper (Time)

5 Rounds:

18 Kettlebell Swings 70/53 RX 53/35

13 Burpees to 6″ Target RX Reg Burpee

23 Wall Ball Shots 20/14

Scale: KB load, Burpee to Up down, WB load.
Bradley C. Harper, age 23, was a firefighter with the Phoenix Fire Department in Phoenix, Arizona. He was injured at the scene of a fire and died of those injuries on May 18, 2013. “Brad was a faithful Christian; a loving husband, son, and brother; and a loyal friend. He was a fitness and nutrition enthusiast, a junior high basketball coach, and a role model for his three younger brothers.” – From the National Fallen Firefighters Foundation

Cool Down

1. 5 Min Bike

2. Wall Quad Stretch: 3 min per side

3. Hamstring Floss: 3 min per side

4. 3 POS Shoulder Floss: 3 min per side