Blade Method Fitness – CrossFit
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
