Announcements
2020 Blade Games ~ Oct. 24th, 8 am-1 pm
sign up here https://theblademethod.typeform.com/to/HpahcBMV
Blade Method Fitness – CrossFit
Boyz II Men (AMRAP – Rounds and Reps)
AMRAP 24:
AMRAP 24:
RX+
10/8/9 Ring Muscle Ups
16 DB Front Rack Alternating Lunges 50/35
20 Partner Burpees
16 DBL DB Hang Power Snatch 50/35
RX
10/8/9 Bar Muscle Ups OR 2 for 1 CTBPU 50+ PU
16 DB Front Rack Alternating Lunges 35/25/20
20 Partner Burpees 50+ Step
16 DBL DB Hang Power Snatch 35/25/20 60+ 30/15
Scale: Pull Ups to Seated Ring Pull Ups OR RIng Rows, DB Load, Burpees to Up Downs OR Reg Burpee.
Metcon (5 Rounds for time)
Boyz II Men: Virtual Fit
5 Rounds: E5MOM
10 DB Hang Clean & Jerk Alternating
10 SA OVH DB Back Lunge 5/5
10 Burpee Over DB
10 DBL DB Hang Power Snatch
RX+ 50/35
RX 35/25/20
Scale: to 1 DB for snatch, Burpee to UP down, Bodyweight lunges.
Cool Down
1. 5-10 min bike
2. 3 POS Shoulder Floss: 3 min ea side
3. Pigeon Stretch: 3 min ea side
4. Wall Quad Stretch: 3 min ea side
