“HELENE” | Block 1 | Week 1

Announcements

*ATTENTION:

Schedule:

We are back to normal operating procedures and schedule:

M-F: 0600,0830,1200,6pm

Sat: 0800 (OG) 0900 CF

Programming:

New Cycle begins today, 07 October (1 week delay)

We have made subtle modifications to adapt to the conditions and renamed the cycle “HELENE”

Blue Ridge CrossFit – CrossFit

Instructional

“HELENE” Cycle | Block 1 | Week 1

In light of the hurricane we begin this block, a week delayed, with a amended program and schedule:

Warm-up

Strength

Shoulder Press (3×8/65% | 1xME/50%)

(10m)

Metcon

Metcon (AMRAP – Rounds and Reps)

With a (16m) Clock:

400m Run

50 SB Burpee (Buy-in)

Then: (With remaining time:)

AMRAP

5 SB Squat Clean

5 SB TSTR

5 SB Cluster

50′ broad Jump
WT: 50/35#

Rx+: Vest: 20/14#