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WOD

11-27-21

By November 27, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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AC: 6 Sets: .5mi bike-400m Row-200m Run (Time)

6 Sets:

.5mi Bike-easy

400m Row-moderate

200m Run-hard

*Intensity increases each movement then back to recovery on the bike. Pacing should be even and consistent each movement throughout whole aerobic session. 10mi bike pace, 2k row pace, 400m For time pace.

Metcon (4 Rounds for weight)

4 Giant Sets:

8-10 DB Bench

10 DB Romanian Deadlift

8-10 DB Renegade Row

10 DB FR Step Back Lunge

*choose loads for ea movement