WOD

Announcements Holiday Schedule: *Christmas:Monday, 23 Dec: Normal ScheduleTuesday, 24 Dec: (Christmas eve) 0900Wednesday, 25 Dec: (Christmas Day) No scheduled classesThursday, 26 Dec: 0900Friday, 27 Dec: 0900Saturday, 28 Dec; 0900*New Years:Monday, 30 Dec: (Normal Schedule)Tuesday, 31 Dec: (New Years eve) 0600, 0830, 1200Wednesday, 01 Jan: (New Years Day) 0900 Upcoming Events: Ryan Hendrix (Honor WOD) Saturday, 14 December, 0900 Blue Ridge CrossFit – CrossFit Warm-up Deadlift (4×3/90% | 1xME/70%) (16m) *Compare to week 9 Metcon Metcon (Checkmark) (14m) EMOM 2 Deadlift 2 Hang Clean 2 S2OH 2 Front SquatWT: 135/95# (50%) of Clean 1RM

Announcements Holiday Schedule: *Christmas:Monday, 23 Dec: Normal ScheduleTuesday, 24 Dec: (Christmas eve) 0900Wednesday, 25 Dec: (Christmas Day) No scheduled classesThursday, 26 Dec: 0900Friday, 27 Dec: 0900Saturday, 28 Dec; 0900*New Years:Monday, 30 Dec: (Normal Schedule)Tuesday, 31 Dec: (New Years eve) 0600, 0830, 1200Wednesday, 01 Jan: (New Years Day) 0900 Upcoming Events: Ryan Hendrix (Honor WOD) Saturday, 14 December, 0900 Blue Ridge CrossFit – CrossFit Warm-up Deadlift (4×3/90% | 1xME/70%) (16m) *Compare to week 9 Metcon Metcon (Checkmark) (14m) EMOM 2 Deadlift 2 Hang Clean 2 S2OH 2 Front SquatWT: 135/95# (50%) of Clean 1RM

Announcements Holiday Schedule: *Christmas:Monday, 23 Dec: Normal ScheduleTuesday, 24 Dec: (Christmas eve) 0900Wednesday, 25 Dec: (Christmas Day) No scheduled classesThursday, 26 Dec: 0900Friday, 27 Dec: 0900Saturday, 28 Dec; 0900*New Years:Monday, 30 Dec: (Normal Schedule)Tuesday, 31 Dec: (New Years eve) 0600, 0830, 1200Wednesday, 01 Jan: (New Years Day) 0900 Upcoming Events: Ryan Hendrix (Honor WOD) Saturday, 14 December, 0900 Blue Ridge CrossFit – CrossFit Warm-up Deadlift (4×3/90% | 1xME/70%) (16m) *Compare to week 9 Metcon Metcon (Checkmark) (14m) EMOM 2 Deadlift 2 Hang Clean 2 S2OH 2 Front SquatWT: 135/95# (50%) of Clean 1RM

Blue Ridge CrossFit – CrossFit Warm-up Deadlift (4×3/90% | 1xME/70%) (16m) *Compare to week 9 Metcon Metcon (Checkmark) (14m) EMOM 2 Deadlift 2 Hang Clean 2 S2OH 2 Front SquatWT: 135/95# (50%) of Clean 1RM

Announcements Holiday Schedule: Christmas:Monday, 23 Dec: Normal ScheduleTuesday, 24 Dec: (Christmas eve) 0900Wednesday, 25 Dec: (Christmas Day) No scheduled classesThursday, 26 Dec: 0900Friday, 27 Dec: 0900Saturday, 28 Dec; 0900New Years:Monday, 30 Dec: (Normal Schedule)Tuesday, 31 Dec: (New Years eve) 0600, 0830, 1200Wednesday, 01 Jan: (New Years Day) 0900 Upcoming Events: Ryan Hendrix (Honor WOD) Saturday, 14 December, 0900 Blue Ridge CrossFit – CrossFit Warm-up Deadlift (4×3/90% | 1xME/70%) (16m) *Compare to week 9 Metcon Metcon (Checkmark) (14m) EMOM 2 Deadlift 2 Hang Clean 2 S2OH 2 Front SquatWT: 135/95# (50%) of Clean 1RM

Announcements Holiday Schedule: *Christmas:Monday, 23 Dec: Normal ScheduleTuesday, 24 Dec: (Christmas eve) 0900Wednesday, 25 Dec: (Christmas Day) No scheduled classesThursday, 26 Dec: 0900Friday, 27 Dec: 0900Saturday, 28 Dec; 0900*New Years:Monday, 30 Dec: (Normal Schedule)Tuesday, 31 Dec: (New Years eve) 0600, 0830, 1200Wednesday, 01 Jan: (New Years Day) 0900 Upcoming Events: Ryan Hendrix (Honor WOD) Saturday, 14 December, 0900 Blue Ridge CrossFit – CrossFit Warm-up Deadlift (4×3/90% | 1xME/70%) (16m) *Compare to week 9 Metcon Metcon (Checkmark) (14m) EMOM 2 Deadlift 2 Hang Clean 2 S2OH 2 Front SquatWT: 135/95# (50%) of Clean 1RM

Blue Ridge CrossFit – CrossFit Instructional Block 3 (Final Block) Warm-up Strength Bench Press (4×3/90% | ME/70% ) (15m) *Compare to Week 9 Metcon Metcon (AMRAP – Rounds and Reps) (15m) 25 Double-Under 15 WallBall Shots 10 G2S 95/65# 5 HSPU Rx+: 135/95# (50%) of Clean 1RM

Blue Ridge CrossFit – CrossFit Instructional Block 3 (Final Block) Warm-up Strength Bench Press (4×3/90% | ME/70% ) (15m) *Compare to Week 9 Metcon Metcon (AMRAP – Rounds and Reps) (15m) 25 Double-Under 15 WallBall Shots 10 G2S 95/65# 5 HSPU Rx+: 135/95# (50%) of Clean 1RM