Announcements
2020 Blade Games ~ Oct. 24th, 8 am-1 pm
sign up here https://theblademethod.typeform.com/to/HpahcBMV
Blade Method Fitness – CrossFit
Warm-up
5 BB Clean 1st Pull (just passed knee)
5 BB Clean Pull (hip)
5 BB Muscle Clean
10 Front Rack Openers
5 BB Power Clean
Cleana’s Paradise (19 Rounds for weight)
Power Clean For Load:
EMOM 3
5 TNG Power Clean
-1 min rest
EMOM 4
3 TNG Power Clean
-1 min rest
EMOM 5
1 Power Clean
-1 min rest
EMOM 4
3 TNG Power Clean
-1 min rest
EMOM 3
5 TNG Power Clean
5 – Mile Assault Bike for Time (Time)
Ride the Assault bike from 0 to 5 miles without stopping.
Optional Post workout. Can be done as a recovery effort or a for time effort.
