YANKEE | Block 1 | Week 4

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Deadlift (8×2/90%)

(14m)

Gymnastics

L-Sit Raises (Pullup Bar) (ME/60s)

Rest: (75s) between sets

(Compare to wk 1&2)

Metcon

Metcon (Time)

21-15-09

Deadlift

Back Squat

Floor Press
CAP: (12m)

WT: 185/120#:

70% of BP 1RM