Blue Ridge CrossFit – CrossFit
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. 🍻🍪
Familes WELCOME 👨👩👧👦
Both the WOD and Party will take place at:
59 Stone House Rd
Arden NC 28704
RSVP to the FB group or Heather Knapp (410-253-8494).
ME “Max Effort”
*Athlete has (5m) to move as much wt. as possible.
*WT: is athlete choice (Adjust wt as needed throughout)
*Score total Reps x wt.
*(10m) Total time,
5m warm-up/5m working
(2 Arm) Kettle Bell Front Squat (3×12/MW)
Metcon (6 Rounds for time)
*Sets 1-3: (60s Rest)
*Sets 4-6: (90s Rest)