Blade Method Fitness – CrossFit
Malone & Stockton (Time)
Partner WOD:
RX+
100/80/90 Calorie Row
40 Power Cleans 165/115
6 Rope Climbs
80/64/72 Calorie Row
30 Power Cleans
6 Rope Climbs
60/48/54 Calorie Row
20 Power Cleans
6 Rope Climbs
RX
100/70/85 Calorie Row
40 Power Cleans 135/85 M50+125/75 M55+ 95/55
4 Rope Climbs
80/60/70 Calorie Row
30 Power Cleans
4 Rope Climbs
60/40/50 Calorie Row
20 Power Cleans
4 Rope Climbs
Scale: PC load, Rope Climbs to 2 for 1 Rope Progressions OR 8 Seated Ring Pull Ups OR 10 Ring Rows.
*30 min time cap
Metcon (Time)
Malone & Stockton: Virtual Fit
800m Run
20 DB Power Cleans
12 Bent Over Rows
400m Run
15 DB Power Cleans
12 Bent Over Rows
200m Run
10 DB Power Cleans
12 Bent Over Rows
100m Run
5 DB Power Cleans
12 Bent Over Rows
RX+ 50/35
RX 35/25/20
Scale: Run Distance.
Cool Down
1. 5-10 min bike
2. Lat Floss: 3 min ea side
3. Hamstring Floss: 3 min ea side
4. Forearm Smash w ball: 5 min ea side
