LIMA | Week 4

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Overhead Squat (1×9/65% | 1×6/70% | 1×3/80%)

*E2MOM

Back Squat (1×9/65% | 1×6/70% | 1×3/80%)

*E2MOM

Front Squat (6×1/Climbing to MW | Starting @70%)

*E90s

*4m Transition

Metcon

Metcon (AMRAP – Rounds and Reps)

(8m)

4 T2B (Toe to Bar)

4 PUL (Pullup)

4 BMU (Bar Muscleup)

8 Front Rack Forward Lunge 115/75# | L/R=2
*WT: 50%