YANKEE | Block 3 | Week 11

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Deadlift (4×4/80%)

(1=2m)

Accessory

Overhead Tricep Extension (2xME/60s)

Rest: (60s) between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

(12m)

M0-6:

10 Floor Press 135/95

10 Box Jump

M7-12:

10 BOR 135/95

40′ Broad Jump