“HELENE” | Block 1 | Week 3

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Back Squat (3×6/75% | 1xME/50%)

(15m)

*Compare to Wk2.

Metcon

Metcon (AMRAP – Rounds and Reps)

M1-4:

8 MB Step up 24/20″

8 MB Clean

M4-8:

8 MB OH Step up

8 MB Squat Thrust 2 OH

M8-12

8 MB Step on/over

8 MB Burpee

M12-15:

ME SL Vup
WT: 20/14#

Rx+: Vest: 20/14#