15
Sep
SIERRA | Block 3 | Week 12 (Final Week)
Blue Ridge CrossFit – CrossFit
Warm-up
Strength
BENT OVER ROW | 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
DB Hybrid Row/Fly (3×12/MW)
(6m)
*WT: Athlete choice
*Transition: (2m)
Conditioning
Metcon (Time)
(5rds)
10 T2B
25 Walking Lunge
5 DB Squat Clean
25′ Walking Rack Lunge
*WT: 55/35
2DB