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WOD

11-05-19

By November 4, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North – CrossFit

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Metcon (3 Rounds for reps)

EMOM 12:

1. 6 ea side KB Suitcase Deadlift-Choose

2. Strict Toes to Bar- Choose RX= Knee Raise

3. 30′ HS Walk RX = 2 Wall Walks

KB SDL Options = 100/70-70/53-53/44-44/35

Strict T2B Options – 12-10-8-6 > = knee raise

Wall Walk Scale = 1 WW OR 60′ Bear Crawl

War Wizard (Time)

For Time: 12 min Time Cap

RX+

30/24 Calorie Row

30/25 Strict HSPU

30 Toes to Bar

30 HSPU

30 KBS 70/53

RX

30/24 Calorie Row

30/25 HSPU

30 Toes to Bar

30/25 Push Ups

30 KBS 53/35

SADPTD

18 Calorie Row

30 DB Press 20#

30 Ring Hip Raises

30 DBL KBS 26#

30 Floor Push Up

Scale: HSPU to 1 AM OR Push Ups, T2B to KKR or V-Ups, Push Ups to Box, KB Load

Cool Down

1. 5 min bike

2. Hamstring FLoss: 3 min per side

3. Hip Floss: 3 min per side

4. Shoulder Floss: 3 min per side

5. Wall Splits: 5 min hold