YANKEE | Week 4 | Block 1

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Bent Over Row (8×2/90%)

(9m)

Gymnastics

Deficit Pushup (ME/60s)

Rest: (75s) between each set

Metcon

Metcon (AMRAP – Rounds and Reps)

With an (18m) running clock:

50 Plate Situp

100 Plate Lateral Hop L/R=2

150 Plate Flutter L/R=1

200 Double Under (Buy-in)

Then: (With remaining time)

AMRAP

12 C2B

09 Clean 135/95#

06 Plate Stepup 24/10″
Score: AMRAP ONLY

Plate: 45/25#