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By November 10, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North – CrossFit

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200m Run

10 BB Clean & Jerk

200m Run


5 Warm Up C&J

200m Run


3 Warm UP C&J

3 Working Load C&J

Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
Female RX= 105

SADPTD = 800 & 400m Roll, 65lb C&J

Scale: 1600/1400m Row/750/700m Row, 800m Run for Mile, 400m Run for 800m, C&J load-135/85-115/75-95/65

*Must Start last run by 25:00 Mark.

Cool Down

1. 5 Min Bike

2. Hamstring Floss: 3 min per side

3. Hip Floss: 3 min per side

4. Wall/Quad stretch: 3 min per side

1-Mile Run (Time)

Max Effort 1-Mile Run