LIMA | Week 8

Blue Ridge CrossFit – CrossFit

Warm-up

Core

Metcon (AMRAP – Reps)

EMOM (12)

Min 1-3: ME/30s GHD Situp

Min 4-6: ME/30s Reverse Hyper

Min 7-9: ME/30s Jack Knife

Min 10-12: ME/30s Banded Good Morning
*Transition: 4m

Metcon

METCON (A)

Metcon (AMRAP – Rounds and Reps)

(8m)

8 Box Jump On/Over 24/20″

8 DB Snatch 55/35# L/R=2
*DBS: Alternating Reps

*REST: 4m

Metcon

METCON (B)

Metcon (AMRAP – Rounds and Reps)

(8m)

8 SA DB Stepup 55/35#

8 Ring Dip
*Stepup: Suitcase Carry