Announcements

2024 NCAA Brackets!

• Picks: must be in by Wednesday, 20 March (Midnight)
• Buy-in: $20 | Winner takes all! (2nd place gets their buy-in back) | Must pay in advance via cash or VENMO (@rubsomedirtonit)
• Link: https://picks.cbssports.com/college-basketball/ncaa-tournament/bracket/pools/kbxw63b2geydmnjyha2te===?pool-join-key=5wpa1n3gostgfgnvmr06qwc41w4sng3j&invited-by=ivxhi4tzhiytkojugq2tgnbw&via-medium=copy&ttag=FF24_lk_cbssports_cbb_bpm_copySetupInvite&sender-role=m6aynha3gae6rf

Blue Ridge Fitness – CrossTraining

Instructional

“GOLF” Cycle | Block 3 | Week 9

This cycle will integrate max effort work-ups to drop-sets as well as accommodate for the CF Open

Warm-up

Strength

(13m)

Bench Press (3×6/MW)

Strip final set

Metcon

Metcon (AMRAP – Rounds and Reps)

(24m)

1 Lap

50m SA Farmer Walk

12 KB Goblet Squat

6 KB S2OH 6L/6R

12 AKS
Wt:24/16kg

Rx+: Vest: 20/14#