ALPHA | Block 2 | Week 5

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Deadlift (4×8/70%)

(14m)

Transiition: (4m)

Metcon

Metcon (AMRAP – Rounds and Reps)

With a (20m) Running Clock:

100 ABmat Situp

75 Air Squat

50 Pushup

25 Pullup (Buy-in)

Then:

With Remaining Time:

(AMRAP)

12 Deadlift 155/105#

15 Box Jump

18 Pike Pushup