UNIFORM | Week 3 | Block 1

Blue Ridge CrossFit – CrossFit

Warm-up

Skill Transfer

Clean

Weightlifting

Muscle Clean (5×3/60%-Climbing to MW)

E60s

Power Clean (5×3/60% – Climbing to MW)

E75s

Squat Clean (5×3/60% – Climbing to MW)

E90s

Metcon

Metcon (Weight)

(8m)

5 Clean 135/95

5 RMU

4 Clean 155/105

4 RMU

3 Clean 185/120

3 RMU

2 Clean 215/135#

2 RMU

AMRAP Cleans 235/145#
*WT: Start @ 50% Clean 1RM then climb accordingly

*After final set of 2 RMU complete as many reps as possible .

Score: Total weight moved of final cleans