ECHO | Week 9 | Block 3

Announcements

LABOR Day weekend schedule: 🗓️

Saturday, 02 Sept: Normal schedule

Monday, 04 Sept. (Labor day) No scheduled classes

Tuesday, 05Sept. Normal schedule

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Deadlift (4×8/70% | E2M)

Conditioning

Metcon (Distance)

(22m)

MD SA Farmer Walk

*Every 50m

10 SA RKS

10 SA Suitcase DL

10 SA S2OH

10 SA Reverse Lunge L/R=2
WT: 24/16kg

Rx+:

KB: 32/20kg

Vest: 20/14#