SIERRA | Block 3 | Week 11

Blue Ridge CrossFit – CrossFit

Announcements

Labor Day!!!

0930 only scheduled class!

Warm-up

Strength

Metcon (Weight)

Bench Press: (ME/6m)
ME “Max Effort”

*Athlete has (6m) to move as much wt. as possible.

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

*Score total Reps x wt.

*Transition: (2m)

Accessory

Dumbell Chest Press (3×12/MW)

(6m)

Transition: (3m)

Metcon

Metcon (Time)

(8m)

8 SA DB Thruster 55/35#

8 SA DB SDHP 55/35#

8 T2B