“INDIA” | Week 11 | Bock 3

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Reverse Grip Bent Over Row (4×10/50%)

E2m15s

Accessory

Dumbell Bulgarian Split Squat (3xME/40s)

Rest: (40s) Between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

(8m)

8 Floor Press

12 AKS

Rest: (2m)

(6m)

6 Deadlift

10 RKS
WT:

DL: 135/95#

KB: 24/16kg

Rx+:

155/105#

32/20kg