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 👨‍👩‍👧‍👦
Address:
199 Stone House Rd
Arden NC 28704
RSVP to the FB group or Heather Knapp (410-253-8494) .

Warm-up

Strength

DEADLIFT

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

DB Split Squat (3×12/MW)

(6m)

Transition: (3m)

Metcon

Metcon (AMRAP – Rounds and Reps)

(12m)

12 SA KB Hang Snatch 24/16kg

10 SA KB Push Press 24/16kg

8 SA KB Front Rack Step up 24/16kg
*Rx+: 32/20kg

*L/R=2 on all Movements.