X-RAY | Block 9 | Week 10

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Back Squat (Climbing)

1-3: (6@70%)

4-6: (4@80%)

7-9: (2@90%)

Transition: (4m)

Metcon

Metcon (AMRAP – Rounds and Reps)

(9m)

5 C2B

4 Pullup

3 T2B

2 Strict Pullup

1 BMU

*5 WallBall Shot EMOM 20/14#