FOXTROT | Block 3 | Week 9

Blue Ridge CrossFit – CrossFit

Instructional

Warm-up

Strength

(12m)

Close Grip Bench Press (3×5/80%)

Close Grip Bench Press (1xME/50%)

Unbroken

Weightlifting

COMPLEX:

(5×1/Climbing) (E75s)

High Hang Power Snatch + Mid Hang Power Snatch + Low Hang Power Snatch

Metcon (Weight)

HHPS + MHPS + LHPS
Record heaviest complex

Metcon

Metcon (AMRAP – Reps)

(5m)

ME AKS 32/20kg
*EMOM: 5 Burpee Over Bell

*Rx+: Vest 20/14#

*Score: KBS ONLY