GOLF | Block 3 | Week 10

Announcements

• 2024 CrossFit Games Open registration is live:

https://games.crossfit.com/register/open

CF Open March Schedule:

Week 2:

Friday: 08 March: No scheduled classes

Saturday, 09 March: 0800 Open Gym | 0900 CF Open (Run in heats)

Week 3:

Friday: 15 March: No scheduled classes

Saturday, 16 March: 0800 Open Gym | 0900 CF Open (Run in heats)

Blue Ridge CrossFit – CrossFit

Instructional

“GOLF” Cycle | Block 3 | Week 9

This cycle will integrate max effort work-ups to drop-sets as well as accommodate for the CF Open

Warm-up

Strength

(13m)

Bench Press (3×7/MW)

Workup to heavy set of 8 then strip final set

Metcon

Metcon (AMRAP – Rounds and Reps)

(22m)

200m Run

11 WBS

22 MB Pushup

11 T2B

22′ MB OH Lunge
MB: 20/14#

Rx+: Vest: 20/14#