SIERRA | Block 3 | Week 10

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

DEADLIFT

Metcon (Weight)

ME “Max Effort”

*Athlete has (5m) to move as much wt. as possible.

*WT: is athlete choice (Adjust wt as needed throughout)

*Score total Reps x wt.

*(10m) Total time,

5m warm-up/5m working

*Transition: (2m)

Accessory

DB Sumo Romanian Deadlift (3×12/MW)

(6m)

*WT: Athlete choice

*Transition: (3m)

Metcon

Metcon (AMRAP – Rounds and Reps)

(12m)

8 SA DB Hang Clean 55/35 | L/R=2

4 SA DB Devils Press 55/35 | L/R=2

8 Pullup