ALPHA

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Close Grip Bent Over Row (4X10/65%)

(9m)

Transition: (3m)

Metcon

Metcon (AMRAP – Rounds and Reps)

(6m)

10 MB Chest Slam 20/14#

8 MB Clean

6 Power Clean 185/120#

Rest: (4m)

(6m)

10 WallBall Shot 20/14#

8 MB Burpee

6 Front Squat 135/95#W
WT: 65-70% of Clean 1RM