“HELENE” | Block 3 | Week 11

Announcements

Holiday Schedule:

*Christmas:
Monday, 23 Dec: Normal Schedule
Tuesday, 24 Dec: (Christmas eve) 0900
Wednesday, 25 Dec: (Christmas Day) No scheduled classes
Thursday, 26 Dec: 0900
Friday, 27 Dec: 0900
Saturday, 28 Dec; 0900
*New Years:
Monday, 30 Dec: (Normal Schedule)
Tuesday, 31 Dec: (New Years eve) 0600, 0830, 1200
Wednesday, 01 Jan: (New Years Day) 0900

Upcoming Events:

Ryan Hendrix (Honor WOD)

Saturday, 14 December, 0900

Blue Ridge CrossFit – CrossFit

Instructional

Block 3 (Final Block)

Warm-up

Strength

(16m)

Bench Press (4×4/92.5% | ME/70%
)

(16m)

*Compare to Week 10

Metcon

Metcon (Time)

“Light Linda”

10/8/6/4/2

Clean

Floor Press

Deadlift
WT: 135/95#

CAP: (14m)