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.SIERRA | Block 2 | Week 8

16
Aug

.SIERRA | Block 2 | Week 8

Blue Ridge CrossFit – CrossFit

Announcements

POOL PARTY ๐Ÿ˜Ž and MOA WOD in recognition of Lee Goldberg ๐Ÿช“.

August 29th; 0900-1300

Lunch provided by Firehouse Subs ๐Ÿšจ๐Ÿšจ๐Ÿšจ

Please BYOB (no glass) and bring a snack to share. ๐Ÿป๐Ÿช

Families WELCOME ๐Ÿ‘จโ€๐Ÿ‘ฉโ€๐Ÿ‘งโ€๐Ÿ‘ฆ

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