11-06-21

Blade Method Fitness – CrossFit

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AC: 2 x 800: 5 x 400 (5 Rounds for time)

At the 0:00

800m Run

At the 6:00

800m Run

At the 12:00

5 sets: E4MOM

400m Run- Hard

*The 800s should be run at a moderate, consistent pace as a warm up. The 400s should be a hard bit repeatable pace.

Metcon (4 Rounds for weight)

4 Giant Sets:

8 BB Romanian DL @ ~30-40% DL Max

10-12 DB Bench Press-Choose

10-12 DBL DB Bent Over Row-Choose

10ea side unilateral FR KB Step Up-Choose