X-RAY | Week 4 | Block 1

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Deadlift (8×4/75% | E80s)

Transition: (4m)

Metcon

Metcon (AMRAP – Rounds and Reps)

A) AMRAP (5m)

10 WallBall Shot

10 MB Reverse Lunge L/R=2

*REST: (4m)

B) AMRAP (4m)

8 MB Clean

8 MB Front Lunge

*REST: (3m)

C) AMRAP (3m)

ME MB Burpee
MB: 20/14#