“HELENE” | Block 2 | Week 6

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

Back Squat (3×3/87.5% | 1xME/60%)

(15m)

*Compare to wk 5

Metcon

Metcon (AMRAP – Rounds and Reps)

(22m)

10 SL Vup L/R=1

22 Frwd Lunge L/R=2

10 SL T2B L/R=1

22 HR Pushup

10 Side Plank Raise 10L/10R

22 Ring Row
Rx+: vest: 20/14#