ALPHA | Block 3 | Week 9

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Shoulder Press (4×6/75%)

(9m)

Transition: (4m)

Metcon

Metcon (6 Rounds for time)

(2rds)

200m Run

Timed Unbroken SA KB TSTR

Rest: TBD (After each rd)

(2rds)

300m Run

Timed UB SA KB Hang Squat Clean

Rest: TBD

(2rds)

400m Run

Timed UB Burpees over Bell

Rest: TBD
*CAP: (22m)

WT: 24/16kg

*SCORE: Record time then add reps to “notes”