29
Nov
FOXTROT | Block 3 | Week 9
Blue Ridge CrossFit – CrossFit Instructional Warm-up Strength (12m) Close Grip Bench Press (3×5/80%) Close Grip Bench Press (1xME/50%) Unbroken Weightlifting COMPLEX: (5×1/Climbing) (E75s) High Hang Power Snatch + Mid Hang Power Snatch + Low Hang Power Snatch Metcon (Weight) HHPS + MHPS + LHPSRecord heaviest complex Metcon Metcon (AMRAP – Reps) (5m) ME AKS 32/20kg *EMOM: 5 Burpee Over Bell *Rx+: Vest 20/14# *Score: KBS ONLY