HOTEL | Block 3 | Week 12

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Split Squat (3×5/MW | 5L/5R)

(12m)

Gymnastics

CIRCUIT: 45/75s | 3rds

Strict Ring Dips (3xME/45s)

rest: (75s) Between sets

Weightlifting

JERK COMPLEX (5×1/Climbing to MW)

push jerk + split jerk
1 PJ + 1 SJ = 1Rep

*E90s