ALPHA | Week 7 | Block 2

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Front Squat (4×8/70%)

(13m)

Transition: (4m)

Metcon

Metcon (4 Rounds for reps)

TABATA 20/10 | 4rds

Curl + Press

Burpee

RDL + Upright Row

Squat Thrust
*Rest (1m) between rds

**WT: Athlete choice