Skip to main content
WOD

11-22-19

By November 21, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North – CrossFit

View Public Whiteboard

Peter & Paul (AMRAP – Rounds and Reps)

Partner WOD: Partition Reps as you choose

AMRAP 22

RX+

30/24/27 Calorie Row

24 Toes to Bar

18 STOVH 135/95

2 Legless Rope Climbs

30/24/27 Calorie Row

24 Toes to Bar

18 STOVH 115/75

2 Rope Climbs

(M45+ OR Scale 1)

30/24/27 Calorie Row

24 T2B KKR OR V-Ups

18 STOVH 95/65 M55+ 75/55

2 Rope Climbs OR 4 Rope Climb Progressions

Scale: T2B to KKR or V-Ups, STOVH load, Rope Climb to 2 for 1 RC Progressions.

Cool Down

1. Walk around building with friends

2. 3 POS Shoulder/Lat Floss: 3 min per side

3. Tricep Smash w/ roller or KB: 5 min per side

4. Posas & Glute Smash w/Pso Rite or Ball: 5 min