Community WOD! :)

Blue Ridge CrossFit – CrossFit

Warm-up

Conditioning

Teams of 3 (Buddy WOD)

Metcon (AMRAP – Rounds and Reps)

(25m)

15 CAL ECHO

25 Double Under

15 SA DB Hang Snatch 55/35#

25 Russian Twist + Toe Tap

15 SA DB PushPress 55/35#

*Min 0-12: 1 Athlete in 1/2 Plank hold at all times

*Min 12-25: 1 Athlete in Hollow hold at all times
1 Athlete work

1 Athlete rest

1 Athlete hold

Rotate as needed