X-RAY | Block 3 | Week 9

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Push Press (Climbing:)

M1-3: (5@75%) E60s

M4-6: (3@85%) E90s

M7-9: (1@95%) E2m

Metcon

Metcon (Time)

400m Run

15 G2OH 135/95#

300m Run

09 G2OH 155/105#

200m Run

06 G2OH 185/120#
CAP: (12m)

*WT: Start 50% of C&J 1RM and climb accordingly