X-RAY | Block 3 | Week 10

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Deadlift (Climbing)

1-3: (6@70%) E75s

4-6: (4@80%) E90s

7-9: (2@90%) E2m

Transition: (4m)

Metcon

Metcon (3 Rounds for reps)

CIRCUIT | 3rds

ME/60s S2OH 95/65

ME/60s T2B

ME/60s Front Rack Forward Lunge 95/65#

Rest/60s
WT: 40% of C&J 1RM