WHISKEY | Week 10 | Block 3

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Bent Over Row (9,7,5,3/MW)

(8m)

Transition: (3m)

Metcon

Metcon (Time)

10 FP (Floor Press) 155/105#

10 GS (Goblet Squat) 24/16kg

200m Run

15 FP

15 GS

300m Run

20 FP

20 GS

400m Run

25 FP

25 GS

500m Run
CAP: (20m)

WT: 60% of BR 1RM