LIMA | Week 7

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Metcon (10 Rounds for reps)

EMOM (10)

E: 7 BP (Bench Press) MW

O: ME/30s Strict Pullup
*Record WT. in “Notes”

*4m Transition

Metcon

Metcon (Time)

22-16-10

DB PS (Power Snatch) 55/35#

FRFL (Front Rack Frwd Lunge) 115/75# | L/R=2
Rx+:

PS: 70/45#

FL: 135/95#

*FRFL: 45-50% 1RM