ALPHA | Week 11 | Block 3

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Close Grip Shoulder Press (4×6/75%)

(8m)

Transition: (3m)

Conditioning

Metcon (AMRAP – Reps)

CIRCUIT: 120/60

ME Pushup

ME Situp

ME Strict Pullup

ME Reverse Lunge L/R=2

*200m Buy-in each rd.

THEN, with remaining time:

Complete AMRAP of prescribed gymnastic movement