BRAVO | Week 1 | Block 1

Blue Ridge CrossFit – CrossFit

“BRAVO” Cycle.
This Block will concentrated to time based strength components and Olympic lifting segments. The general emphasis is strength and OLY skill development.

Warm-up

Strength

Back Squat (4×8/65/65/70/70% | E2MOM)

Conditioning

Metcon (Weight)

BACKSQUAT:

ME/2m@50%

Metcon

Metcon (AMRAP – Rounds and Reps)

(14m)

100m Run

100 Flutter Kick L/R=1

75m Run

75 Flutter

50m Run 50 Flutter (Buy-in)

Then: with remaining time:

AMRAP:

10 WBS

10 T2B

10 MB Squat Thrust
WT: 20/14#