12-14-20

Blade Method Fitness – CrossFit

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Overhead Squat (15 minutes to a heavy single)

Warm Up:

BB X 10

40% X 6

50% X 5

60% X 4

70% X 2

80% X 1

1-1-1-1

Front Squat (15 minutes to heavy single)

*In place of OHS

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Scale: Step Burpee, OVHS load ~50%, MU to Bar MU, CTBPU, PU, SRPU OR RR