Announcements

Building Your Armor – 3 week series on Saturdays, starting 3/30 sign up here:
https://terra27.typeform.com/to/FUsPHc

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

RD1:

1 Min Moderate Pace Row

5 BB Clean Pull

5 BB Muscle Clean

5 BB Power Clean

5 BB Hang Squat Clean

5 BB Front Squats

RD2:

1 Min Row- :20 Moderate :20 Hard :20 Easy

3 Warm Up Cleans

RD 3:

Proceed to Warm Up to Starting Load Clean ~ 60%

The Happy Warrior (8 Rounds for weight)

8 Rounds: Every 3 Minutes

RX+

18/15 Calorie Row

1 Squat Clean For Total Load

RX

15/12 Calorie Row

1 Squat OR Power Clean

M60+

15/10 Calorie Row

1 Squat OR Power Clean

Scale: Row Calories to under 1 minute.

Clean (Heaviest 1 X 1 From Metcon)

Power Clean (Heaviest 1 X 1 From Metcon)

Cool Down

1. 5 Min Bike

2. Quad Stretch On Wall: 3 min per side

3. Pigeon Stretch: 3 min per side