ALPHA | Block 3 | Week 9

Blue Ridge CrossFit – CrossFit

Warm-up

Conditioning

Teams of 2 | Partner WOD

Metcon (AMRAP – Rounds and Reps)

With a (28m) Running Clock:

30 Floor Press 155/105#

30 Clean 185/120#

30 Deadlift 225/155# (Buy-in)

Then: (With remaining time)

AMRAP:

10 PULLUP

20 PUSHUP

30 AIRSQUAT
*1 ATHLETE WORKING