BRAVO | Block 3 | Week 9

Announcements

Out of the Box Workout!

Date: Saturday, December 10

Time: 0830-1030

Location: Triple Falls (Dupont State Park)

Specs: Short RuK, followed by group workout, time at the falls and lunch)

What to bring: Pack, lunch, water, appropriate cold weather attire.

*A packing list will be provided and available in BRCF lobby.

*Friends,family, kids and pets are welcome!

USMC Toys for TotsChristmas donations:

Where: BRCF lobby

Pickup Date: Dec. 03-10

Specs: Donations must be new, unwrapped gifts.

Blue Ridge CrossFit – CrossFit

Warm-up

Conditioning

Teams of 2 (Partner WOD)

1 Athlete working at a time

Metcon (Weight)

Floor Press:

(6m)

MW
Rest: (1m)

Metcon (Weight)

Deadlift:

(5m)

MW
Rest: (2m)

Metcon (Weight)

Clean:

(4m)

MW
Rest: (3m)

Metcon (Weight)

S2OH:

(3m)

MW