12-21-19

CrossFit Blade – Adaptive Crossfit

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Metcon (Time)

1 Round:

500m Row

400m Ski

2 Rounds:

350m Row

250m Ski

3 Rounds:

200m Row

150m Ski

Power Snatch (12 minutes to a heavy 5)

Must do 5 reps each attempt

Metcon (Time)

5 Rounds: Rest 1:1

6 Calorie Bike

6 DB Clean 30#

12 Wall Ball 7′ 14#

50 Bull Rope