LIMA | Week 12 (Final Week)

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Overhead Squat (4×5/Climbing to MW)

*Start @ 70% and climb to 5 rep max

*10m

Accessory

Good Mornings (3×12/MW)

*6m

*3m Transition

Metcon

Metcon (Time)

10 DB C&J (Clean & Jerk) 55/35#

5 RC (Rope Climb) 15′

12 C&J

4 RC

14 C&J

3 RC

16 C&J

2 RC
*C&J: 2DB (1 Each arm)