“INDIA” | Week 9 | Bock 9

Announcements

Labor Day weekend Schedule:

31 August, Saturday: Normal scheduled

02 September, Monday (Labor Day) No scheduled classes

03 September, Tuesday: Normal schedule

Blue Ridge CrossFit – CrossFit

Instructional

Final Block of “INDIA” Cycle

Warm-up

Strength

Romanian Deadlift (RDL) (4×8/60%)

E2m

Accessory

Dumbbell Curls (3xME/30s)

Rest: (30s) Between sets

WT: MW

Metcon

Metcon (Time)

21-15-09-15-21

KB SDHP 24/20 kg

Ring Dip
*RX+: 32/20 kg | High Rings

*CAP: (10m)