CrossFit – Sat, Aug 19

Blue Ridge CrossFit – CrossFit

Warm-up

Instructional

Athletes will perform the #WOODstrong WOD #3 in honor of David Wood battling back from TBI.

WOODstrong #3 (6 Rounds for reps)

CIRCUIT: 60/60s | 6rds

Rd1:

2 SB Burpee

2 SB Cluster

Rd2:

2 SB BOR

2 SB Squat Snatch

Rd3:

2 SB Burpee

2 SB Cluster

Rd4:

2 SB BOR

2 SB Squat Snatch

Rd5:

2 SB Burpee

2 SB Cluster

Rd6:

2 SB BOR

2 SB Squat Snatch
Rest: (4m)

Then METCON “B”

Metcon

“B”

Teams of 2 | Partner WOD (AMRAP – Rounds and Reps)

(12m) AMRAP:

1 Lap

21 WBS

15 MB Stepup

09 MB G2OH
WT: 20/14#

*1 Athlete working (Both athletes run)