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KILO | Week 2

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (1×9/65% | 1×6/70% | 1×3/80%) *E2MOM Romanian Deadlift (1×9/65% | 1×6/70% | 1×3/80%) Sumo Deadlift (6×1/Climbing Starting...
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LIMA | Day 3

Blue Ridge CrossFit – CrossFit Warm-up Skill Transfer Clean Weightlifting High-Hang Clean (1×3/65% | 1×3/70% | 1×3/80%) *Run as E2MOM Mid-Hang Clean (1×3/65% | 1×3/70%...
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LIMA | Day 1

Blue Ridge CrossFit – CrossFit Warm-up Instructional “LIMA” Cycle Overview: This cycle will include more Strength (Powerlifting) during the 1st segment, coupled with more complex...
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NORAYDA

Blue Ridge CrossFit – CrossFit Benchmark WOD NORAYDA (Time) 16 CAL Row (Buy-in) Then: (5rds) 3 Box Jump-Over 24/20″ 7 Hand Stand Pushup 4 Power...
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KILO

Blue Ridge CrossFit – CrossFit Instructional *Athlete can choose between any of the following WODs to perform as Benchmark. *Will run in 2 heats. *All...
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