BRAVO | Block 3 | Week 9 – Blue Ridge CrossFit

Announcements

Thanksgiving Holiday Schedule:

Wednesday, 11/23 (Thanksgiving eve)

0600, 0930, 1200

Thursday, 11/24 (Thanksgiving Day)

No scheduled classes

Friday, 11/25

0930

Out of the Box Workout!

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.

*A packing list will be provided and available in BRCF lobby.

*Friends,family, kids and pets are welcome!

USMC Toys for TotsChristmas donations:

Where: BRCF lobby

Pickup Date: Dec. 03-10

Specs: Donations must be new, unwrapped gifts.

(10m)

400m Run (Buy-in)

Then: with remaining time:

AMRAP

6 Hang Clean & jerk 115/75#

7 Box Jump 24/20″

8 Ring dip

Then:

Rest: (5m)

Then:

(12m)

400m Run (Buy-in)

Then: with remaining time:

AMRAP

6 Power Clean 155/105#

7 Box Jump 30/24″

8 Ring Muscle-up