UNIFORM | Block 3 | Week 10

Blue Ridge CrossFit – CrossFit

Warm-up

Metcon

Metcon (Time)

3 Hang Power Snatch 95/65#

3 Squat Snatch 95/65#

3 OHS 95/65#

30 WallBall Shot 20/14#

2 HPS 135/95#

2 SS 135/95#

2 OHS 135/95#

20 WBS 20/14#

1 HPS 185/120#

1 SS 185/120#

1 OHS 185/120#

10 WBS 20/14#
WT: Start @ 60% of HPS 1RM & Climb accordingly

CAP: (10m)

Transition: (4m)

Core

Metcon (Time)

25 V-up

50 ABmat Situp

75 Hollow Rock
CAP: (5m)