FOXTROT | Block 3 | Week 9

Blue Ridge CrossFit – CrossFit

Instructional

Final Block of “FOXTROT Cycle”

STRENGTH: Auxiliary Power lifts.

WEIGHTLIFTING: Progressive Olympic lifting CONDITIONING: Constantly Varied

Warm-up

Strength

(14m)

Romanian Deadlift (RDL) (3×5/80%)

Romanian Deadlift (RDL) (1xME/50%)

(Unbroken)

Metcon

Metcon (4 Rounds for reps)

CIRCUIT: 30/30

CAL Row

HSW

CAL Bike

MB Stepup 20/14# | 24/20″ | L/R=2