ECHO | Week 1 | Bock 1

Blue Ridge CrossFit – CrossFit

Instructional

This block will integrate METCON’s and Strength components simultaneously. Athletes will work through a periodized strength cycle focused on (hypertrophy)

Warm-up

Strength

Deadlift (4×8/60% | E2M)

EOMOM

Metcon

Metcon (AMRAP – Rounds and Reps)

(14m)

7 OHS 115/75#

7 BJ Burpee 24/20″

28 Double Under