ECHO | Week 9 | Block 3

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Back Squat (4×8/70% | E2M)

Metcon

Metcon (4 Rounds for reps)

CIRCUIT: 30/30 | 4rds

CAL Row

1/2 Plank Hip Tap

CAL Bike

Side Bends
*Rx+: Vest 20/12#

*Stagger heats as needed