SIERRA | Block 3 | Week 12 (Final Week)

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

MILITARY PRESS | 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

Dumbell Underhanded Front Delt Raise (3×12/MW)

Transition: (2m)

Metcon

Metcon (4 Rounds for reps)

Tabata 20/10

SB Weighted Situp

SB Good Morning

KB Oblique (L)

KB Oblique (R)

*60s 1/2 Plank on SB after each Rd.
WT: Athlete choice