“HELENE” | Block 2 | Week 8

Announcements

• November events and schedule updates:

Sneaker Recycling:

Monday, November 11th – Saturday, November 30th

*Bring in your old shoes to the donation box in the lobby.

Toys For Tots:

Drop-off location:

Asheville Vehicle Outfitters (AVO)

24 Sterling Place

Mills River, NC 28759

*Only new toys (Not used) can be dropped off anytime including the AVO Open House, Saturday November 23rd, 1100-1400. Pick-up is Saturday, December 1st.

https://ashevillevehicleoutfitters.com

Thanksgiving Holiday Schedule:

Wednesday, 27 November:

0600, 0830, 1200

Thursday, 28 November (Thanksgiving day)

Open Gym: 0800-0900

CrossFit: 0900-1000

Friday, 29 November

Open Gym: 0800-0900

CrossFit: 0900-1000

Saturday, 30 November

0800-0900 Open Gym

CrossFit: 0900-1000

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Bench Press (4×1/92.5% | ME/60%
)

(14m)

*Compare to Week 7

Metcon

Metcon (AMRAP – Rounds and Reps)

(4m) AMRAP

8 Russian KBS

4 Burpee

Rest: (2m)

(4m) AMRAP

8 American KBS

4 Box Jump

Rest: (2m)

(4m) AMRAP

8 RKS + AKS (Alternate)

4 BJ Burpee
KB: 24/16kg

Box: 24/20″

Rx+: 32/20kg / 30/24″