BRAVO | Week 11 | Block 3

Announcements

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.

2023 CrossFit Open registration is live!

Registration:

https://games.crossfit.com/open

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Deadlift (4×4/80,80,85,85%)

(E2m)

Sumo Deadlift (4×4/80,80,85,85%)

(E2m)

Conditioning

Metcon (Weight)

Deadlift OR Sumo deadlift:

(ME/2m @ 50%)