CHARLIE | Week 4 | Block 1 (Final week of Block 1

Announcements

2023 CrossFit Open registration is live!

Registration:

https://games.crossfit.com/open

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Bench Press (4×7/MW | TEMPO | 41X1
)

(12m)

Transition: (2m)

Gymnastics

Strict Ring Dips (1xME/1m45s)

Metcon

Metcon (Time)

21 OHS 135/95#

09 BMU

15 OHS

06 BMU

09 OHS

03 BMU
WT: 55-60% of OHS 1RM