LIMA | Week 12 (Final Week)

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Front Squat (4×5/Climbing to MW)

*Start @ 70% and climb to heaviest 5 rep max

*12m

Accessory

Standing Calf Raise (3×12/MW)

*5m

*4m Transition

Conditioning

Metcon (5 Rounds for distance)

Row Sprints | 30/60 | 5rds

ME/30s Row
*30s Max Distance Row effort.

*Rest 60s between rds

*Stagger heats as needed