ALPHA | Week 10 | Block 3

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Wide Grip Bent Over Row (4×6/75%)

(9m)

Transition: (3m)

Metcon

Metcon (3 Rounds for reps)

CIRCUIT | 40/20 | 3rds

MB Pushup

MB Situp

MB Pullup

MB Mtn Climber L/R=1
WT: 20/14#