SIERRA | Block 3 | Week 9

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 👨‍👩‍👧‍👦

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).

Warm-up

Strength

BENT OVER ROW

Metcon (Weight)

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

*Transition: (2m)

Accessory

Dumbell Reverse Fly (3×12/MW)

(6m)

Transition: (3m)

Conditioning

Metcon (Time)

1600m Run

OR

2k Row
*Athlete choice

*Not a BM