CHARLIE | Week 6 | Block 2

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Bent Over Row (4×4/MW | TEMPO | 3300)

(9m)

Accessory

Dumbell Reverse Fly (3xME/45s)

Rest: (65s) between sets

METCON

Metcon (AMRAP – Rounds and Reps)

(4rds)

200m MB Run 20/14#

20 WallBall Lunge L/R=2

16 DB Goblet Squat 55/35#

10SL T2B L/R=2

06 DB Push Press 55/35#
WT: 50% of OHS 1RM

CAP: (20m)