X-RAY | Block 3 | Week 9

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Bench Press (Climbing)

1-3: (6@70%)

4-6: (4@80%)

7-9: (2@90%)

Transition: (4m)

Metcon

Metcon (3 Rounds for reps)

CIRCUIT | 3m/3m

A: AMRAP (3m)

5 Power Snatch 135/95#

5 Bar Facing Burpee

Rest: (3m)

B: AMRAP (3m)

5 Power Clean 155/105#

5 Bar Over Burpee

Rest: (3m)

C: AMRAP (3m)

5 Front Squat 185/120#

5 Burpee