TANGO | Week 11 | Block 3

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Reverse Grip Bent Over Row (EMOM | 8rds)

M1-4: 4reps

M5-8: 6reps

Metcon

Metcon (4 Rounds for reps)

EMOM | 4rds

ME/30s Reverse Lunge L/R=2 95/65#

ME/30s HS Shoulder tap L/R=2

ME/30s Broad Jump 5/4′

ME/30s BB Wipers L/R=2