BRAVO | Week 10 | Block 3

Announcements

Out of the Box Workout!

Saturday RuK packing list:

1. Back pack.

2. Water jug (2L. recommended)

3. Gloves

4. Medical kit

5. headlamp/flashlight

6. Rope

7. Brown bag lunch

8. Chang of clothes/towel(optional)

9. Added wt. plate (5-25lbs.) optional depending on how heavy the athlete wants to carry and workout with)

 

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.

*Friends,family, kids and pets are welcome!

 

Timeline:

0830: Meet in lower parking lot

0900: Form up at picnic area/stage gear

0915: Group Workout

1000: Sit to eat/recover

1030: Visit/Photograph at Falls

1030-11: Depart

2023 CrossFit Open registration is live!

Registration:

https://games.crossfit.com/open

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Bench Press (4×4/80,80,85%)

(E2m)

Wide Grip Bench Press (4×4/80,80,85,85%)

(E2m)

Conditioning

Athlete chooses between Bench Press or Wide Grip BP

Metcon (Weight)

BP OR WGBP:

(ME/2m @ 50%)