ECHO | Week 1 | Bock 1

Blue Ridge CrossFit – CrossFit

Instructional

This block will integrate METCON’s and Strength components simultaneously. Athletes will work through a periodized strength cycle focused on (hypertrophy)

Warm-up

Strength

Bent Over Row (4×8/60% | E2m)

EOMOM

Metcon

Metcon (AMRAP – Rounds and Reps)

(7m) AMRAP

7 Power Clean

6 Front Squat

5 S2OH

Rest: (4m)

Then:

(5m) AMRAP

9 WBS

7 Pullup