ECHO | Week 12 | Block 3

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Deadlift (8×3/70% | “X”)

EMOM

Conditioning

Metcon (3 Rounds for reps)

CIRCUIT : 40/20 | 3rds

Squat/Curl Combo

RDL/Upright Combo

Lunge/Press Combo (L)

Lunge/Press Combo (R)
WT: Athlete Choice.

*SLOW, CONTROLLED Movement patterns