ALPHA | Block 3 | Week 9

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Deadlift (4×6/75%)

(14m)

Transition: (4m)

Metcon

Metcon (6 Rounds for time)

Sprintwork:

50m Run

Rest: 60s

50m Row

Rest: (60s)

15s Bike (CAL)

Rest: (60s)

100m Run

Ret: (90s)

100m Row

Rest: (90s)

30s Bike (CAL)
Rotate in heats