TANGO | Week 12 | Block 3

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Bench Press (EMOM | 10rds)

M1-5: 5reps

M6-10: 7reps

WT: Max weight

Transition: (4m)

Metcon

Metcon (AMRAP – Rounds and Reps)

(12m)

12 DB Hang Squat Clean 55/35# 6L/6R

24 Double Under

*EMOM: 5 Lateral Burpee over Bell