Announcements
VOLUNTEERS NEEDED – November 7th – 8AM – 1 PM
Cactus Kids and Teens Competition, Sign Up:
https://competitioncorner.net/events/4336/volunteer
Blade Method Fitness – CrossFit
Yanks & Sox (AMRAP – Rounds and Reps)
AMRAP 24: Partner WOD
RX+
24 Wall Ball Lunge 20/14
2 X 200m Run Alternating
20 Deadlift 225/155
2 X 200m Run
4 Rope Climbs
2 X 200m Run
RX
24 Wall Ball Lunge 20/14
2 X 200m Run Alternating
20 Deadlift 185/125
2 X 200m Run
2 Rope Climbs
2 X 200m Run
Scale: WBL to Goblet OR BW Lunge, Run to 10/7 Calorie Bike, Deadlift Load ~ 60%, Rope Climbs to 2 for 1 progressions OR 4/3 Strict Pull Ups OR 8 Ring Row.
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3 min ea side
3. Pigeon Stretch: 3 min ea side
4. Lat Floss: 3 min ea side
