YANKEE | Block 3 | Week 10

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Deficit Deadlift (5×5/75%)

(14m)

Transition: (2m)

Accessory

Overhead Tricep Extension (2xME/60s)

Rest: (60s) between sets

Transition: (2m)

Metcon

Metcon (AMRAP – Rounds and Reps)

(4m)

12 WallBall Shots 20/14#

6 SDHP 95/65#

Rest: (4m)

(4m)

6 TSTR 95/65#

12 MB Clean 20/14#