GOLF | Block 1 | Week 1 | Day 2

Announcements

• January Challenge:

Choose one for 30 days

1. “Dry January” (No Alcohol)
2. “AB30” (Animal Based nutrition)
3. “Take in” (No take out/fast food)

• BRCF Longsleeve Shirts:

*Order closed

• LED-slinger Shirts:

*Shirts are in

• MOA WOD:

“Hammer’n Hank”

Saturday, January 6th, 0900

Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson

Blue Ridge CrossFit – CrossFit

Warm-up

Metcon

“A” (AMRAP – Rounds and Reps)

(10m)

10 G2S 95/65

20 SL Vup L/R=2

30 Double-Under

Rest: (4m)

Then METCON “B”

“B” (AMRAP – Rounds and Reps)

(8m)

8 S2OH 95/65#

16 Vup

48 Single-Under