WOD

Blue Ridge CrossFit – CrossFit Instructional Block 3 (Final Block) Warm-up Strength Bench Press (4×3/90% | ME/70% ) (15m) *Compare to Week 9 Metcon Metcon (AMRAP – Rounds and Reps) (15m) 25 Double-Under 15 WallBall Shots 10 G2S 95/65# 5 HSPU Rx+: 135/95# (50%) of Clean 1RM

Blue Ridge CrossFit – CrossFit Instructional Block 3 (Final Block) Warm-up Strength Bench Press (4×3/90% | ME/70% ) (15m) *Compare to Week 9 Metcon Metcon (AMRAP – Rounds and Reps) (15m) 25 Double-Under 15 WallBall Shots 10 G2S 95/65# 5 HSPU Rx+: 135/95# (50%) of Clean 1RM

Blue Ridge CrossFit – CrossFit Instructional Block 3 (Final Block) Warm-up Strength Bench Press (4×3/90% | ME/70% ) (15m) *Compare to Week 9 Metcon Metcon (AMRAP – Rounds and Reps) (15m) 25 Double-Under 15 WallBall Shots 10 G2S 95/65# 5 HSPU Rx+: 135/95# (50%) of Clean 1RM

Blue Ridge CrossFit – CrossFit Instructional Block 3 (Final Block) Warm-up Strength Bench Press (4×3/90% | ME/70% ) (15m) *Compare to Week 9 Metcon Metcon (AMRAP – Rounds and Reps) (15m) 25 Double-Under 15 WallBall Shots 10 G2S 95/65# 5 HSPU Rx+: 135/95# (50%) of Clean 1RM

Blue Ridge CrossFit – CrossFit Instructional Block 3 (Final Block) Warm-up Strength Bench Press (4×3/90% | ME/70% ) (15m) *Compare to Week 9 Metcon Metcon (AMRAP – Rounds and Reps) (15m) 25 Double-Under 15 WallBall Shots 10 G2S 95/65# 5 HSPU Rx+: 135/95# (50%) of Clean 1RM

Blue Ridge CrossFit – CrossFit Instructional Block 3 (Final Block) Warm-up Strength Bench Press (4×3/90% | ME/70% ) (15m) *Compare to Week 9 Metcon Metcon (AMRAP – Rounds and Reps) (15m) 25 Double-Under 15 WallBall Shots 10 G2S 95/65# 5 HSPU Rx+: 135/95# (50%) of Clean 1RM

Blue Ridge CrossFit – CrossFit Instructional Block 3 (Final Block) Warm-up Strength Bench Press (4×3/90% | ME/70% ) (15m) *Compare to Week 9 Metcon Metcon (AMRAP – Rounds and Reps) (15m) 25 Double-Under 15 WallBall Shots 10 G2S 95/65# 5 HSPU Rx+: 135/95# (50%) of Clean 1RM

Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD