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WOD

09-11-20

By September 11, 2020No Comments1 min read

Blade Method Fitness – CrossFit

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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