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WOD

10-17-19

By October 15, 2020No Comments1 min read

Announcements

2020 Blade Games ~ Oct. 24th, 8 am-1 pm
sign up here https://theblademethod.typeform.com/to/HpahcBMV

Blade Method Fitness – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

:60 Row- increasing intensity ea round

Rd 1 & 2 6 Reg Burpee Rd3 4 Partner Burpee Ea.

Pick Your Poison (AMRAP – Reps)

6 Rounds: E5MOM (Partner WOD)

RX+

1,000/750/875m Row

AMRAP Partner Burpees

RX

800/600/700m Row

AMRAP Partner Burpees (step over)

*Partners will partition row meters however they choose, once designated meters are completed partners will complete AMRAP partner burpees for the remaining time in the 5 minute interval. SOLO= 1/2 distance, rest 1:1 then Erg Burpees.

**Score = burpees completed over the 6 rounds.

***If partners cannot complete designated meters in 4 minutes or less, scale meters.

Cool Down

1. Walk around building with friends

2. Pec Smash: 5 min per side

3. Hip Floss: 3 min per side

4. Wall Splits: 5 min hold