“INDIA” | Week 12 | Bock 3 (Final Week)

Blue Ridge CrossFit – CrossFit

Instructional

*Final Week of “INDIA” Cycle

* Benchmark/Deload Week; Monday, September 23rd-28th

* “JULIET” Cycle Begins; Monday, September 30th

Warm-up

Strength

Romanian Deadlift (RDL) (4×11/50%)

E2m15s

Accessory

Dumbbell Curls (3xME/45s)

Rest: (45s) Between sets

WT: MW

Metcon

Metcon (AMRAP – Rounds and Reps)

(16m)

6 Hang Snatch

8 OHS

10 Back Squat

12 Bar Over Burpee
WT: 95/65% (50% of Snatch 1RM)