LIMA | Week 4

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Close Grip Bench Press (1×9/65% | 1×6/70% | 1×3/80%)

E2MOM

Wide Grip Bench Press (1×9/65% | 1×6/70% | 1×3/80%)

E2MOM

Bench Press (6×1/Climbing to MW | Starting @ 70%)

E90s

*3m Transition

Metcon (AMRAP – Rounds and Reps)

(8m)

8 OH Stepup 45/25# | 24/20″ | L/R=2

8 Burpee Box Jump 24/20″

8 Russian Twist 45/25#
*Rx+ 55/35#

*Use Plate for WT’d movements