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WOD

12-31-21

By December 31, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

3 Rounds:

1 min bike-moderate

10 Lat Scap Swings Rd1: 3-5 Pull Ups Rd 2&3

10 Air Squats Rd1: 10 BB Thrusters Rd 2 5 WU Thrusters Rd 3

:20 Bike Hard :40 Recover

5 Thrusters

5 Pull Up Variation

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Scale:

21-15-9

Thruster Load by Coach

Jumping Pull ups OR Ring Row

New Fran (Time)

If you have achieved a sub-3 minute RX Fran.

9-6-3

Thruster 135/95

Ring Muscle Up

Partner Assault BIke: 15 min for Calories (AMRAP – Reps)

Partition Switches as you choose

AMRAP 15

For Assault Bike Calories

Scale: Solo go :30 on :30 off