26
Dec
“HELENE” | Block 3 | Week 11
Announcements
*Christmas Holiday remaining schedule:
Friday, 27 Dec: 0900
Saturday, 28 Dec; 0900
*MOA WOD (Eric Valdez)
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
Blue Ridge CrossFit – CrossFit
Instructional
FINAL DAY of “HELENE” Cycle
Warm-up
Strength
Shoulder Press (4×5/85% | 1xME/70%)
(12m)
*Compare to Week 11
Metcon
Metcon (AMRAP – Rounds and Reps)
(22m)
22 Double-Under
11 WBS 20/14#
22 Plank Shoulder Tap L/R=2
11 MB Reverse Lunge L/R=1
*E2M: 5 G2OH 155/105#