CHARLIE | Week 1 | Block 1

Announcements

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Registration:

https://games.crossfit.com/open

Blue Ridge CrossFit – CrossFit

Instructional

Week 1 |Day 2|

This block will integrate isolated powerlifting, gymnastics and general metabolic conditioning.

Warm-up

Strength

Back Squat

4×4/MW | TEMPO (3331

Gymnastics

L-Sit Raises (Pullup Bar) (1xME/60s)

Metcon

Metcon (Time)

21-15-09

Power Snatch 95/65%

Bar Over Burpee
Cap: (8m)

WT: (50%) PS 1RM