ECHO | Week 11 | Block 3

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Bent Over Row (4×10 )

Metcon

Metcon (AMRAP – Rounds and Reps)

CIRCUIT: 3m/2m | 4rds

A)

6 Hang Clean

4 Alt Gorilla Row Thrust out

B)

4 Hang Snatch

6 Alt Floor Press L/R=1
*WT: 55/35#

*Cycle circuit “A” then “B” then repeat.