ALPHA | Block 3 | Week 9

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Back Squat (4×6/75%)

(14m)

Transition: (4m)

Metcon

Metcon (AMRAP – Reps)

60s ME TSTR 95/65

60s Rest

60s ME SDHP 95/65

60s Rest:

45s ME TSTR 135/95

45s Rest

45s ME SDHP 135/95

45s Rest

30s ME TSTR 155/105

30s Rest

30s ME SDHP 155/105
WT: Start 50% TSTR