BENCHMARK | Day 7

Blue Ridge CrossFit – CrossFit

Warm-up

Instructional

Week 2 (M-W)of Benchmarks will include Gymnastics and Girl WODs.

“WHISKEY” Cycle begins Thursday 01 July.

Benchmark WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
*2 Heats. All athletes judged. (Video submissions for athletes from home or remote)

*CAP: (6m)

*(3m) Transition between heats

*(5m) Rest before Gymnastics

Benchmark Gymnastics

Pullup | Max Effort (3min)

*2 Heats. All athletes judged