Benchmark Week | Day 1

Announcements

• Sneakers 4 Good:

Shoe recycling drive.

Bring your used sneakers to the lobby this month and we will ship them off to be recycled!

Dec 01-Dec. 31

https://sneakers4good.com

• LED-slinger Shirts:

Order Closed

• MOA WOD:

“Hammer’n Hank”

Saturday, January 6th, 0900

Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson

Blue Ridge CrossFit – CrossFit

Benchmark/Strength

(30m)

Athletes have (30m) to establish 1RM on all prescribed lifts

*All 1RM attempts must be judged

*At home athletes must provide video

Bench Press (Establish 1RM)

Wide Grip Bench Press (Establish 1RM)

Close Grip Bench Press (Establish 1RM)

Benchmark/Stamina

500m Row (Time)

Max Effort 500m Row
Staged heats

100 Sit up (Time)