GOLF | Block 1 | Week 1 | Day 4

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

Metcon (AMRAP – Rounds and Reps)

(26m)

14 DB Floor Press 55/35#

26 DB Wtd Flutter Kick L/R=1 55/35#

12 SA DB Hang Squat Clean 55/35#

24 Bicycle Crunch L/R=2

10 DB Gorilla Row 55/35# L/R=2

22 DB Lateral Hop L/R=2