X-RAY | Week 11 | Block 3

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Pendlay Row (Climbing:)

1-2: (8@65%) E65s

3-4: (6@75%) E75s

5-6: (4@85%) E90s

Transition: (3m)

Metcon

Metcon (6 Rounds for time)

Sprintwork: (6rds)

100m Dash

1-3: (60s Rest)

3-6: (90s Rest)