Blade Method Fitness – CrossFit
9/11- Never Forget- 19 Years (AMRAP – Rounds and Reps)
AMRAP 20:01: Partner WOD
RX+
19 Calorie Row
9 Bar Muscle Ups
11 Devil’s Press 50/35
RX
19 Calorie Row
9 CTBPU OR 6 BMU M50+ Pull Ups M60+ Jumping Pull Ups
11 Devil’s Press 35/25/20
Scale: Pull Ups to Jumping Pull Ups, DP Load OR Regular Burpee
Metcon (AMRAP – Rounds and Reps)
9/11 Never Forget: Virtual Fit
RX+
AMRAP 20:01
19 Air Jump Squats
9 Bent Over Row 50/35
11 Hang DB Snatch 50/35
RX
19 Air Squats
9 Bent Over Row 35/25/20
11 Hang DB Snatch 35/25/20
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3 min ea side
3. 3 POS Shoulder Floss: 3 min ea side
4. Forearm Smash: 5 min ea side
