HOTEL | Block 3 | Week 10

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

(12m)

Deadlift (3×5/77.5)

Gymnastics

CIRCUIT: 35/65 | 3rds

L-Sit Raise (Rings) (3xME/35s)

Rest: (65s) Between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

(4m) AMRAP

5 DB Pushup

5 DB Hang Clean

Rest: (3m)

(4m) AMRAP

5 DB Suitcase DL

5 DB Goblet Squat

Rest: (3m)

(4m) AMRAP

5 DB Gorilla Row L/R=1

5 DB Push Press
WT: 55/35#