Skip to main content
WOD

11-11-20

By November 11, 2020No Comments1 min read

Blade Method Fitness – CrossFit

View Public Whiteboard

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
THANK YOU BLADE VETERANS FOR YOUR SERVICE!!

Female RX= 105

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