FOXTROT | Block 2 | Week 8 (Final week of block)

Announcements

THANKSGIVING Holiday schedule:

• Wednesday, 22 Nov.: All classes scheduled
• Thursday, 23 Nov (Thanksgiving day): 0900
• Friday, 24 Nov: No scheduled classes
• Saturday, 25 Nov.: No scheduled classes

Blue Ridge CrossFit – CrossFit

Instructional

“FOXTROT” Cycle: | Block 2 (Final week of Block)

This week will condense strength and weightlifting to accommodate for the Thanksgiving schedule

Warm-up

Strength

(14m)

Front Rack Forward Lunge (3×8/65% (8L/8R))

Front Rack Forward Lunge (1xME/50% (Alternating))

Unbroken (Compare to week 7)

Metcon

Metcon (AMRAP – Rounds and Reps)

(24m)

50 Double Under

40 MB Flutter Kick L/R=1 20/14#

30 Air Squat

20 Pushup

10 Pullup
Rx+: Body /armor/Vest/Ruk: 20/14#