BENCHMAR/DELOAD WEEK

Blue Ridge CrossFit – CrossFit

Instructional

*2 Heats. (All athletes judged)

**Athletes officially competing must submit videos direct to VETwod

Warm-up

Athlete choice (6m)

Benchmark WOD

Red White & BULLIT | Workout #3 (Time)

50 Sandbag Seated Press

50 Sandbag Over the Shoulder

50 Burpees Over the Sandbag

50 Sandbag Lunges
*CAP: (15m)

***Score: Total Time – If athletes reach the time cap, add one second to the cap time for every rep not completed.