ALPHA | Week 11 | Block 3

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

()

Overhead Squat (4×6/75%)

(14m)

Transition: (3m)

Metcon

Metcon (AMRAP – Rounds and Reps)

(20m)

300m Farmer Walk 32/20kg

*15 Pushup + 25 Air Squat Every 50m (Buy-in)

Then:

With remaining time: AMRAP

10 Pullup

10 RKS

10 Suitcase DL 5L/5R