WHISKEY | Week 7 | Block 2

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Bent Over Row (4×8/70%)

*(8m)

*Transition: (3m)

Metcon

Metcon (AMRAP – Rounds and Reps)

(8m)

8 Weighted Stepup L/R=2 24/16kg 24/20″

16 Pushup

32 Double Under

Rest: (4m)

(6m)

6 Weighted Step on/over

12 Ring Dip

24 Double Under