ECHO | Block 3 | Week 12

Blue Ridge CrossFit – CrossFit

Instructional

Final week of “ECHO” Cycle

Benchmark Week will commence Sept. 25-30

“FOXTROT” Cycle launches Oct. 02

Warm-up

Strength

Bench Press (8×3/70% | TEMPO “X”)

“X” (eXplode)

Metcon

(18m)

Metcon (AMRAP – Rounds and Reps)

KB for all Movements
Amrap – Rounds & Reps

200m Run

10 AKS

15 Box Jump 24″/20″

20 G20H

Wt:24/16/kg

Box Height 24″ /20′

RX + 32/20 Kg

Box Heigh 30″”//24