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

Back Squat (8×3/70% | TEMPO “X”)

EOMOM

Metcon

Metcon (AMRAP – Rounds and Reps)

(24m)

25m SA OH Carry

25m SA Farmer Carry

12 SA Suitcase DL 6L/6R

6 SA Hang Squat Clean L/R=2

12 SA S2OH

6 Bar Muscle-up

12 Pushup
WT: 24/16kg

Rx+: 32/20kg