13
Dec
FOXTROT | Block 3 | Week 11
Announcements
DECEMBER Events:
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
Farwell WOD:
Britian and Caroline:
Saturday, December 16th, 0900
*Followed by Party at Britians home; 1500 (Details in Evite)
MOA WOD:
“Hammerin Hank”
Saturday, January 6th, 0900
Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson
Blue Ridge CrossFit – CrossFit
Warm-up
Strength
(12m)
Close Grip Bench Press (3×7/70%)
Close Grip Bench Press (1xME/50%)
Unbroken (Compare to week 10)
Weightlifting
COMPLEX:
(5×1/Climbing) (E75s)
High Hang Squat Snatch + Mid Hang Squat Snatch + Low Hang Squat Snatch
Metcon (Weight)
MHSS + SS + OHS
Record heaviest complex
Metcon
Metcon (AMRAP – Reps)
(6m)
COMPLEX:
ME 1RKS + 1AKS + 1FS 24/16kg
*EMOM: 5 Burpee Pullup 6″
Rx+: 32/20kg