Blade Method Fitness – CrossFit
Metcon (2 Rounds for weight)
EMOM 16: 4 Sets
1.8-10 KB Suitcase Deadlift ea side- Choose
2. :20-:30 Hanging L-Sit Flutter kicks
3. 8-10 SA KB Bent Over Row ea sie- Choose
4. :20-:30 L-Sit Up & Over KB
Scale: Hanging L-Sit to Seated Flutter kicks
: Cliffhanger (5 Rounds for time)
5 Rounds: E3MOM
RX+
15/12 Calorie Row
15 KBS 70/53
15 CTBPU 45+ 12 CTBPU
RX
15/10 Calorie Row
15 KBS 53/35 M55+ 44/26
12/10 Pull Ups M55+ 10/8 Pull Ups
Scale: Row Cals to 1 min max, KB load, Pull Ups to 10 Seated Ring Pull Ups OR Ring Row
