ALPHA | Block 2 | Week 6

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Wide Grip Shoulder Press (4×8/70%)

(8m)

Transition: (3m)

Metcon

Metcon (Time)

100m Run

10 G2OH 185/120#

200m Run

20 G2OH 135/95

300m Run

30 G2OH 95/65#
CAP: (18m)

WT: 65% of C&J 1RM