YANKEE | Block 3 | Week 10

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Low Bar Back Squat (4×4/80%)

(12m)

Transition: (2m)

Hammer Curl (2xME/60s)

WT: Athlet choice (MW)

Transition: (2m)

Metcon

Metcon (AMRAP – Rounds and Reps)

(4m) AMRAP

6 Front Squat 135/95#

6 Squat Thrust

*(2m) REST

(3m) AMRAP

5 Front Squat 115/75#

5 Burpee

*(2m) REST

(2m) AMRAP

BF Burpee
WT: 55/35#