ECHO | Week 11 | Block 4

Blue Ridge CrossFit – CrossFit

Warm-up

Instructional

Final week of “ECHO” Cycle

Benchmark Week will commence Sept. 25-30

“FOXTROT” Cycle launches Oct. 02

Strength

Bent Over Row (8×3/70% | “X”)

EMOM

Metcon

Metcon (AMRAP – Rounds and Reps)

CIRCUIT: 4m/3m | 2rds

8 TSTR 95/65#

8 BJ On-Over 24/20″