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WOD

11-16-20

By November 16, 2020No Comments1 min read

Blade Method Fitness – CrossFit

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Metcon (7 Rounds for weight)

Back Squat 3-3-2-2-1-1-1

7 Sets: E2MOM

*Use loads from the past 3 weeks to determine your 3’s & 2’s.. then work up to a heavy single

Back Squat (Heaviest Single )

Record Heaviest single from strength session

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
IT’S TIME!! Karen is a Benchmark CrossFit workout and we haven’t done it in 4 years!

Scale: WB load

Cool Down

1. 5-10 min bike

2. Wall Quad Stretch: 3 min ea side

3. 3 POS Shoulder Floss: 3 min ea side

4. Pigeon Streth: 3 min ea side