WHISKEY | Block 3 | Week 9

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Shoulder Press (10,8,6,4/MW)

(8m)

Transition: (3m)

Conditioning

Metcon (No Measure)

Circuit: 40/20 | 4rds

Delt Raise

Split Squat

Hammer Curl

Split RDL
WT: Athlete choice