HOTEL | Block 3 | Week 10

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Bent Over Row (3×5/77.5%)

(8m)

Gymnastics

CIRCUIT: 35/65s | 3rds

Declined Pushup (3xME/35s)

Rest: (65s) Between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

(25m)

50m Dash

50m Back Peddle

50m SA Farmer Walk

50 Flutter Kick L/R=1

40 Air Squat

30 Jump Rope

20 Vup

10 AKS
KB: 24/16kg

Rx+: 32/20kg