Announcements

2023 MURPH: Hero WOD + Cookout!

Date: 5/27

Time: 0930-1300

Location: BRF

*Burgers will be provided please bring a side dish or something to contribute to the cookout!

*Shirts orders must be in by Tuesday 5/24

Blue Ridge Fitness – CrossTraining

Metcon

Metcon (AMRAP – Rounds and Reps)

(5m)

6 SA DB Hang Squat Clean

12 SA DB Squat Thrust

Rest: (4m)

(4m)

5 SA DB Thruster

10 Squat Thrust

Rest: (3m)

(3m)

4 SA DB HangCluster

8 DB Lateral Hop L/R=1
WT: 35/20#

Rx+: 55/35#