6
Mar
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#