CHARLIE | Week 4 | Block 1

Announcements

2023 CrossFit Open registration is live!

Registration:

https://games.crossfit.com/open

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Bent Over Row (4×7/MW | TEMPO | X141)

(10m)

Gymnastics

Ring Rows (1xME/1m45s)

1xME/1m45ss

METCON

Metcon (AMRAP – Rounds and Reps)

(20m)

20 Mountain Climber L/R=2

18 Plank Shoulder Tap L/R=2

16 MB Toe Tap L/R=1

14 SL Vup L/R=2

12 Forward Lunge L/R=2

10 ABmat StraddleSitup