LIMA | Day 3

Blue Ridge CrossFit – CrossFit

Warm-up

Skill Transfer

Clean

Weightlifting

High-Hang Clean (1×3/65% | 1×3/70% | 1×3/80%)

*Run as E2MOM

Mid-Hang Clean (1×3/65% | 1×3/70% |1×3/80%)

*Run as E2MOM

Low Hang Clean (6×1/Climbing to MW | Starting @ 65-70%)

*Every 90s

*3m Transition

Metcon

Metcon (Time)

(3rds)

40 KB Flutter Kick 24/16kg L/R=1

30 AKS (American KB Swing) 24/16kg

20 WBS (Wallball Shot) 20/14#
*Rx+:

KB: 32/20kg

*CAP: 12m