ALPHA | Block 3 | Week 9

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Bent Over Row (4×6/75%)

(9m)

Transition: (3m)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

(10m)

400m Run (Buy-in)

Then: AMRAP

10 T2B

8 Box Jump 30/24″

6 Burpee to Plate 3″
Rest: (3m)

B: Metcon (AMRAP – Rounds and Reps)

(8m)

300m Run (Buy-in)

Then: AMRAP

8 K2E

6 Box Jump 24/20″

4 Burpee