Announcements

DECEMBER Events:

Honor WOD:

“Ryan Hendrix”

Saturday, 9th, 0900

Honoring the service and life of Deputy Ryan Hendrix

Farwell WOD:

Britian and Caroline:

Saturday, 16th, 0900

*Followed by Party at Britians home; 1500 (Details in Evite)

MOA WOD:

“Hammerin Hank”

Saturday, 30th, 0900

Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson

Blue Ridge Fitness – CrossTraining

Warm-up

Strength

(14m)

Split Squat (3×6/75% | 6L/6R)

Split Squat (1xME/50% )

30sL/30sR

Core

Metcon (AMRAP – Reps)

CIRCUIT: 60/10/60/10

A: M1-6:

AMRAP: (60s)

5 RKS

5 Front Squat

AMRAP (60s)

½ Plank

B: M6-12:

AMRAP: (60S)

5 AKS

5 Deadlift

AMRAP: (60s)

Reverse table Top
*WT: 24/16kg

*Rx+ : With Vest 20/14#

*Rest: (10s) Between stations/ (1m) between Circuits

*Score: Reps (Seconds counts as “reps” on plank)