CrossFit – Mon, May 6

Announcements

OTB “Out of the Box” Spring series | Session #2

Date: Saturday, 04 May

Time: 0900

Location: Fletcher Park

Specs: Bring Clothing you do not mind getting dirty.

Gear: Sandbags will be provided. (Athletes can also bring there own). *Weight vests/RuK sacks optional

The “MURPH” Memorial Day Hero WOD

Date: Saturday, 25 May

Time: 0900

Gear: Weight vests are limited but available. Athletes consider bringing your own

Rx: Athletes wishing to complete as “Official” Benchmark must have a judge.

Registration: Sign-up with coaches at class

Shirts: Sign-up Gender/Size/Style *Must participate to sign-up for shirts)

Blue Ridge CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

(14m)

28 Double Under

7 C2B

28 Air Squat

7 Pull up

Rest: 3 min

(12m)

12 Push up

6 Pistol L/R = 2

12 Abmat Sit-up

6 T2B

*RX+ Vest 20/14# Ruck 20/14#