SIERRA | Block 3 | Week 9
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. 🍻🍪
Families WELCOME 👨👩👧👦
199 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
DB Split Squat (3×12/MW)
Metcon (AMRAP – Rounds and Reps)
12 SA KB Hang Snatch 24/16kg
10 SA KB Push Press 24/16kg
8 SA KB Front Rack Step up 24/16kg
*L/R=2 on all Movements.