LIMA | Week 9

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Back Squat (2×8/70% | 2×6/75% | ME/65%)

*14m

Accessory

Barbell-Upright Row (4×8/MW)

*7m

*Transition: 3m

Metcon

Metcon (Time)

21-15-09

HSPU (Handstand Pushup)

OHS (Overhead Squat) 95/65#
*Rx+:

OHS: 135/95#

*WT: 50-55% 1RM