CrossFit Blade, CrossFit Blade North – CrossFit
Warm-up
RD1:
200m Run
10 BB Clean & Jerk
200m Run
RD2:
5 Warm Up C&J
200m Run
RD3:
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
