13
Mar
GOLF | Block 3 | Week 10
Announcements
CF Open March Schedule:
Week 3: (FINAL WEEK!)
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 (3×6/MW)
Strip final set
Metcon
Metcon (AMRAP – Rounds and Reps)
(24m)
1 Lap
50m SA Farmer Walk
12 KB Goblet Squat
6 KB S2OH 6L/6R
12 AKS
Wt:24/16kg
Rx+: Vest: 20/14#