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Blue Ridge CrossFit – CrossFit

Announcements

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 👨‍👩‍👧‍👦

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

Bent Over Row (2×6/80% | 2×4/85%)

*8m

*Transition: (2m)

Gymnastics

Strict Pull-up | Max Effort (2m) (ME/2m)

Transition: (2m)

*Record TOTAL reps

Metcon

Metcon (AMRAP – Rounds and Reps)

(10m) AMRAP

10 Squat Thrust

10 Pistol Squat L/R=2

Then:

REST: (2m)

Then:

(8m) AMRAP

8 RMU

15′ Handstand Walk