UNIFORM | Week 12 | Block 3 (FINAL Week)

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Metcon (5 Rounds for weight)

Wide Grip Bench Press:

(5xME/60s)

*Rest: (60s) each set
Transition: (4m)

Metcon

Metcon (AMRAP – Rounds and Reps)

(5m) AMRAP

15 Front Squat 95/65#

15 Pullup

REST: (5m)

(4m) AMRAP

12 Push Press

12 C2B

REST: (4m)

(3m) AMRAP

09 Thruster

09 BMU
WT: 45% of TSTR 1RM