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WOD

12-11-21

By December 11, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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AC: 4 X 2-3 X 4- 2 X 8- 1 X 1600 (10 Rounds for time)

At the 0:00

200m Run

At the 2:00

200m Run

At the 4:00

200m Run

At the 6:00

200m Run

At the 8:00

400m Run

At the 11:00

400m Run

At the 14:00

400m Run

At the 17:00

800m Run

At the 22:00

800m Run

At the 27:00

1 Mile Run

*All runs at moderate pace for consistent and repeatable times.

Metcon (4 Rounds for reps)

4 GIANT SETS:

6-8 Reverse Grip Chin Ups

10-12 Neutral Grip DB Bench-Choose

10-12 Neutral Grip DB Bent Over Row-Choose

8-12 Strict Toes to Bar OR Strait Leg Raise

Max HR Push Ups

*Record HRPU ea round