SIERRA | Block 3 | Week 12

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

DEADLIFT (ME/6m)

Metcon (Weight)

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.

*(10m) Total time,

4m warm-up/6m working

*Transition: (2m)

Accessory

Staggered Romanian Deadlift (3×12/MW)

(8m)

*WT: Athlete choice

*Transition: (3m)

Metcon

Metcon (Time)

21-15-09

AKS 32/20kg

Lateral KB Hop L/R=1

Then:

REST: (2m)

Then:

18-12-6

RKS 32/20kg

Weighted Flutter kick (4count=1)