“INDIA” | Week 12 | Bock 3

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

Reverse Grip Bent Over Row (4×11/50%)

E2m15s

Accessory

Dumbell Bulgarian Split Squat (3xME/45s)

Rest: (45s) Between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

(8m)

Climbing reps starting at 1…

G2OH 95/65#

BMU
Rx+: 135/95# (50% of Snatch 1RM)