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 12

Final week. Benchmark/Deload will begin next week.

Warm-up

Strength

(13m)

Bench Press (3×5/MW)

Strip final set

Metcon

Metcon (AMRAP – Rounds and Reps)

(12m)

12 Box Jump 24/20″

6 OHS 115/75#

12 SL Vup L/R=2

6 C2B Pullup
*EOMOM: 6 Bar Over Burpee (Starting Min: 2:00)

*WT: 50% of OHS 1RM