X-RAY | Week 4 | Block 1

Blue Ridge CrossFit – CrossFit

Final day of Block 1

Warm-up

Conditioning

Teams of 2 (Partner WOD)

Metcon (AMRAP – Reps)

(24m) Running clock

100 MB ABmat Situp 20/14#

75 MB Air Squat

50 MB Pushup

25 MB Pullup (Buy-in)

Then: With remaining time: AMRAP

5 Hang Clean

5 Jerk

5 C&J 135/95#
*During “Buy-in” BOTH athletes working. (1 Holds plank while other performs movements)

**During “AMRAP” ONE athlete working.

***Score: Total reps of AMRAP ONLY.