LIMA | Week 7

Blue Ridge CrossFit – CrossFit

Warm-up

Skill

Rope Climb (10m)

Strength

Metcon (10 Rounds for reps)

EMOM (10)

E: 07/MW SP (Shoulder Press)

O: ME/30s RR (Ring Row)
Record WT. in “Notes”

*3m Transition

Metcon

Metcon (Time)

22-16-10

HPC (Hang Power Clean) 135/95

RD (Ring Dip)
Rx+:

HPC: 155/105

RD: Strict

*WT: 55-60%