Announcements

2023 CrossFit Open:

Workout #1

*FRIDAY NIGHT LIGHTS!

Date: 2/17

Time: 1800

 

Workout #2

Saturday

Date: 2/25

Time: 0930

 

Workout #3

Saturday

Date: 3/4

Time: 0930

 

Registration:

https://www.crossfit.com

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Bent Over Row (4×4/MW | TEMPO | 3331)

(9m)

Accessory

Dumbell Reverse Fly (3xME/50s)

Rest: (70s) between sets

METCON

Metcon (AMRAP – Rounds and Reps)

(12m)

800m Run (Buy-in)

Then:

AMRAP

8 MB Clean

8 MB Body Builder

8 MB Later Hop L/R=1

8 MB Vup
WT: 20/14#