ALPHA | Week 10 | Block 3

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Back Squat (4×6/75% )

(14m)

Transition: (4m)

Metcon

Metcon (Time)

100 Double Under

50 Air Squat

90 DU

40 AS

80 DU

30 AS

70 DU

20 AS

60 DU

10 AS
CAP: (13m)