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WOD

12-03-21

By December 3, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Metcon (AMRAP – Rounds and Reps)

IT’s been a great Mystery Week! Thanks for playing along! 1st one to text the missing movement to me wins a free FitAid OR NOCCO on me! 480-250-7027

AMRAP 24:

RX+

20 DB Power Cleans

30′ HSWea RX = 15′ HSW OR 2 Wall Walks ea

20 DB Front Rack Step Back Lunges

10 ???

DB = RX+ 50/35 RX 35/25/20 M60+ 30/15 & 30′ Bear Crawl

Scale: Wall Walks to 30′ Bear Crawl. DB load OR BW lunges

Cool Down

1. 400-800m Walk with friends

2. Wall Quad Stretch: 3 min ea side

3. Pigeon Stretch: 3 min ea side

4. Foreaarm Smash: 5 min ea side