LIMA | WEEK 6

Blue Ridge CrossFit – CrossFit

Warm-up

Gymnastics

Wide Grip Bar Row (3xME/30s)

EMOM

Close Grip Bar Row (3xME/30s)

EMOM

Bar Row (3xME/30s)

EMOM

*3m Transition

Instructional

“Bar Row” Is NOT BOR (Bent Over Row)

It is performed with bar mounted on Rig, lying underneath (Bodyweight movement)

Metcon

Metcon (Time)

30 BJ (Box Jump) 24/20″

30 DB S2OH (Shoulder to Overhead) 55/35#

26 BJ

26 S2OH

22 BJ

22 S2OH

18 BJ

18 S2OH

14 BJ

14 S2OH