12-09-19

Blade Method Fitness – CrossFit

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Warm-up

5 BB Clean 1st Pull

5 BB Clean Pull

5 BB Muscle Clean

5 BB Power Clean

Warm UP PC to starting load.

Rough Riders (12 Rounds for weight)

12 Rounds: E2MOM

RX+

12 Bar Over Burpees

1 Power Clean For Load

RX

10 Bar Over Burpees M50+ 8 BOB, M60+ Step SADPTD: = 10 MB BP 14#

1 Power Clean For Load

Scale: Regular Burpees OR Up Downs

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min per side

3. Hip Floss: 3 min per side

4. Pec Floss: 3 min per side

Power Clean (1 x 1)