Announcements

DECEMBER Events:

Honor WOD:

“Ryan Hendrix”

Saturday, December 9th, 0900

Honoring the service and life of Deputy Ryan Hendrix

Farwell WOD:

Britian and Caroline:

Saturday, December 16th, 0900

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

MOA WOD:

“Hammerin Hank”

Saturday, January 6th, 0900

Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson

Blue Ridge Fitness – CrossTraining

Warm-up

Strength

(12m)

Reverse Grip Bent Over Row (3×7/70%)

Reverse Grip Bent Over Row (1xME/50%)

Unbroken set (Compare to week 10)

Weightlifting

COMPLEX:

1 Push Jerk + 2 Split Jerk

Metcon (Weight)

1 PJ + 2 SJ

(5×1/Climbing)
(E75s)

Metcon

Metcon (AMRAP – Reps)

(6m)

ME Renegade Row + Snatch 55/35#
*EMOM: 10 T2B

*Score: the RRS reps ONLY