“HELENE” | Block 3 | Week 10

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

Warm-up

Strength

Back Squat (4×3/90% | 1xME/70%)

(16m)

*Compare to Wk 9

Metcon

Metcon (AMRAP – Rounds and Reps)

(18)

10 MB Stepup 24/20″ L/R=2

20 MB Situp

10 Pullup

20 MB Pushup

10 MB Lateral Hop L/R=1
MB: 20/14#