Skip to main content
WOD

09-18-20

By September 18, 2020No Comments1 min read

Blade Method Fitness – CrossFit

View Public Whiteboard

CF Games 2020: Friendly Fran- Partner (Time)

6 Rounds: Alternating

RX+

21 Thrusters 115/75

21 CTBPU

-immediately after 6 rounds are complete, 2000m partner Row.

RX

21 Thrusters 95/65 M45+ 75/55 M55+ 65/45

21 Pull Ups

-immediately after 6 rounds are complete, 2000m partner Row.

Scale: Thruster Load, Pull Ups to Ring Row.

Metcon (4 Rounds for time)

CF Games 2020 Friendly Fran: Virtual Fit

3 Rounds: E4MOM

21 DB Thrusters

21 Bent Over Row

At 12:00 mark after last round, 800m Run.

*Record all 4 round times separately.

RX+ 50/35

RX 35/25/20

Cool Down

1. 5-10 min bike

2. Wall Quad Stretch: 3 min ea side

3. Pigeon Stretch: 3 min ea side

4. 3 POS Shoulder Floss: 3 min ea side