“JULIET” Block 2 | Week 5

Announcements

2025 CrossFit Open Info:

Custom BRCF 2025 CF Open shirts for order for Competitors ONLY

Registration:

https://games.crossfit.com/open/registration

• Announcement: FEB 27 – MAR 17, 2025
• 3 WEEKS, 3 WORKOUTS (Saturdays 0900. 01 Mar, 08 Mar, 15 Mar)

*Athletes will register as “Independent”

February Challenge:

“Mission 22”

• 22k Meter Rowing Challenge:
• Date: 01 Feb – 28 Feb

(On your own or with a partner)

Blue Ridge CrossFit – CrossFit

Instructional

“JULIET” Cycle | Block 2 to integrate “Competition” Style based Metabolic conditioning and Skill development work.

*These will not be “Benchmarked” or judged.

* Athletes are recommended to not work at max intensity

Metcon

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

Skill Transfer

(7m) Athlete Choice (Build on Tuesdays skill)