“FOXTROT” | Block 3 | Week 12 (Final Week)

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

https://sneakers4good.com

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

Instructional

Final week of “FOXTROT” cycle

“Benchmark Week” will commence Dec 26-30th

“GOLF” Cycle begins January 01

Warm-up

Strength

(14m)

Overhead Squat (3×8/65%)

Overhead Squat (1xME/50%)

(Compare to week 11)

Metcon

Metcon (5 Rounds for reps)

CIRCUIT: (5rds)

60s/ME Wallwalkers

60s Box Jump 24/20″

60s DB Clean 55/35#

60s ABmat Situp