Blade Method Fitness – CrossFit
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
