“HELENE” | Block 3 | Week 9

Blue Ridge CrossFit – CrossFit

Instructional

Block 3 (Final Block)

Warm-up

Strength

Bench Press (4×2/92.5% | ME/70%
)

(15m)

Metcon

Metcon (AMRAP – Rounds and Reps)

(4m) AMRAP

8 SA KB H2S

4 Burpee Over Bell

Rest: (2m)

(4m) AMRAP

8 SA H2OH

4 BOB

Rest: (2m)

(4m) AMRAP

8 SA S2OH

4 BOB
KB: 24/16kg

Rx+: 32/20kg