UNIFORM | Block 2 | Week 5

Blue Ridge CrossFit – CrossFit

Warm-up

Benchmark Olympic Lifting

Athlete has 15m to establish 1RM in 3 lifts (MC/PC/SC)

Muscle Clean (Establish 1RM)

(5m)

Power Clean (Establish 1RM)

(5m)

Squat Clean (Establish 1RM)

(5m)

Transition: (2m)

Metcon

Metcon (5 Rounds for time)

Sprint work:

100m

(Rest: 60s

200m

Rest: 90s

300m

Rest: 120s

400m

Rest: (180s)

500m