YANKEE | Block 3 | Week 12 (Final Week)

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Deficit Deadlift (4×4/80%)

(12m)

Transition: (2m)

Accessory

Overhead Tricep Extension (2xME/60s)

Rest: (60s) between sets

Transition: (2m)

Metcon

Metcon (AMRAP – Rounds and Reps)

(4m)

12 DB Hang Clean 55/35#

6 Front Squat 135/95#

Rest: (4m)

(4m)

6 S2OH 135/95#

12 DB OHS 55/35#