SIERRA | Block 3 | Week 10

Blue Ridge CrossFit – CrossFit

Strength

Back Squat

Metcon (Weight)

ME “Max Effort”

*Athlete has (5m) to move as much wt. as possible.

*WT: is athlete choice (Adjust wt as needed throughout)

*Score total Reps x wt.

*(10m) Total time,

5m warm-up/5m working

*Transition: (2m)

Accessory

Front Rack Split Squat (3×12/MW)

(8m)

*Transition: (3m)

Metcon

Metcon (6 Rounds for time)

Erg Sprintwork:

125m (6x)

*90s Rest each set
*Classes larger then 10 athlete stagger heats