ECHO | Block 2 | Week 7

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Bench Press (4×10/55% E2m)

Metcon (Time)

100m Run

100 ABmat Situps

200m Run

80 AirSquat

300m Run

60 Pushup

400m Run

40 Reverse Lunge L/R=2

500m Run

20 Pullup

Rx+: Vest: 20/14#

Cap: 25m