WHISKEY | Block 3 | Week 9

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Back Squat (10,8,6,4/MW)

(14m)

Transition: (4m)

Metcon

Metcon (Time)

15 Clean & Jerk 135/95#

100m Run

100 Double Under

75m Run

75 Dubs

50m Run

50 Dubs

25m Run

25 Dubs

15 C&J
CAP: (10m)

WT: 50% C&J 1RM