ALPHA | Block 2 | Week 5

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Bent Over Row (4×8/70%)

(9m)

Transition: (3m)

Metcon

Metcon (Weight)

CIRCUIT: 60/60 | 3rds

Bench Press Bodyweight | 3/4 bodyweight

Zercher Squat 34/BW | 1/2/BW

Clean BW | 3/4 BW