DELTA | Block 3 | Week 11

Announcements

SUMMER SCHEDULE: (July-September)

Monday – Friday:

0600-0700: CrossFit

0700-0900: Open Gym

0900-1000: CrossFit

1000-1200: Open Gym

1200-1300: CrossFit

1800-1900: CrossFit

Saturday:

0800-0900: Open Gym

0900-1000: CrossFit

Blue Ridge CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

(24) AMRAP

10 Plate G2OH

12 OH Plate Frwd Lunge L/R=2

14 Plate Hand Step L/R=2

16 Plate Russian Twist

18 Plate Hop

*50 Double-Under E2M
Plate: 25/15#