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WOD

12-13-21

By December 13, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Back Squat (WAVE: 6 Sets E2MOM: 4-3-2 X 2)

2 Sets of 4-3-2: 6 Total Sets E2MOM

RD 1: RD 2:

4 @ ~70-75% 4 @ 75-80%

3 @ ~75-80% 3 @ 80-85%

2 @ ~80-85% 2 @ 85-90%

CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Scale 1:

150 WB Shots 14/10

90 Double Unders OR 180 SU

30 Bar MU OR Chest to Bar Pull Ups

Scale 2:

100 WB Shots 14/10

90 DU OR 180 SU

30 Pull Ups OR 30 Ring Rows

Cool Down

1. 5-10 min bike

2. Wall Quad Stretch: 3 min ea side

3. Pigeon Stretch: 3 min ea side

4. 3 POS Shoulder Floss: 3 min ea side