.SIERRA | Block 2 | Week 8

Blue Ridge CrossFit – CrossFit

Announcements

POOL PARTY 😎 and MOA WOD in recognition of Lee Goldberg 🪓.

August 29th; 0900-1300

Lunch provided by Firehouse Subs 🚨🚨🚨

Please BYOB (no glass) and bring a snack to share. 🍻🍪

Families WELCOME 👨‍👩‍👧‍👦

Address:

199 Stone House Rd

Arden NC 28704

RSVP to the FB group or Heather Knapp (410-253-8494) by August 22.

Warm-up

Strength

Low Bar Back Squat (2×6/80% | 2×4/85%)

(12m)

*Transition (2m)

Gymnastics

Air Squat | Max Effort (2m) (ME/2m)

*Transition: (2m)

Air Squat | Max Effort (2m) (ME/2m)

*Transition: (2m)

Metcon

Metcon (Time)

30 G2OH 135/95#

*20 Double Under EMOM
WT: 60% of C&J 1RM