X-RAY | Week 13 | Block 3

Blue Ridge CrossFit – CrossFit

Warm-up

Deadlift (Climbing:)

1-2: (12@45%)

3-4: (10@55%)

5-6: (8%65%)

Transition: (4m)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest