“FOXTROT” | Block 3 | Week 11

Announcements

DECEMBER Events:

Honor WOD:

“Ryan Hendrix”

Saturday, December 9th, 0900

Honoring the service and life of Deputy Ryan Hendrix

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

(14m)

Overhead Squat (3×7/70%)

Overhead Squat (1xME/50%)

(Compare to week 10)

Metcon

Metcon (Time)

42-30-18

WallBall Shot 20/14#

MB OH Situp 20/14#
CAP: (14m)