WOD

Blue Ridge CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) (30m) 100m Run 50m SA Farmer Walk 15 AKS 10 T2B 15 ABmat Situp 10 SA KB S2OH 15 Pushups 10 PullupsWT: 24/16kg Rx+: W Body Armor/Vest/RuK

Blue Ridge CrossFit – CrossFit Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP | 3rds (6m) 4 G2OH 185/120# 6 Box Jump 24/20″ 20 Double-Under *Rest: (4m) after each Rd*WT: Rd1: (185/120) Rd2: (155/105) Rd3: (135/95) *Start: (70-75%) of C&J 1RM and defend accordingly

Blue Ridge CrossFit – CrossFit Strength Back Squat (3×1/85%) Front Squat (3×1/85%) Overhead Squat (3×1/85%) Accessory Goblet Cossack Squat (3xME/35s) Rest: (35s) WT: MW (Athlete choice)

Blue Ridge CrossFit – CrossFit Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) (28m) AMRAP 20 WBS 20/14# 20 AKS 24/16kg 20 T2B 20 KB Front Squat 24/16kg 20 MB Pushup 1 Lap*1 Athlete working at a time ** Both Athletes run (W/MB)

Blue Ridge CrossFit – CrossFit Strength (21m) Deadlift (3×2/80%) Sumo Deadlift (3×[email protected]%) Romanian Deadlift (RDL) (3×2/80%) Accessory DB Sumo Romanian Deadlift (3xME/30s) Rest: (30s) WT: MW (Athlete choice)

Blue Ridge CrossFit – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here*Athletes performing Rx for the leaderboard must have judge. *MURPH can be scaled/partitioned or teamed up for ALL athletes not performing Rx

Announcements 2023 MURPH: Hero WOD + Cookout! Date: 5/27 Time: 0930-1300 Location: BRCF *Burgers will be provided please bring a side dish or something to contribute to the cookout! *Shirts orders must be in by Tuesday 5/24 Blue Ridge CrossFit – CrossFit Strength (24m) Deadlift (3×3/75%) Sumo Deadlift (3×[email protected]%) Romanian Deadlift (RDL) (3×3/75%) Accessory Dumbbell Curls (3xME/45s) Rest: (45s) Wt: Athlete choice

Announcements 2023 MURPH: Hero WOD + Cookout! Date: 5/27 Time: 0930-1300 Location: BRCF *Burgers will be provided please bring a side dish or something to contribute to the cookout! *Shirts orders must be in by Tuesday 5/24 Blue Ridge CrossFit – CrossFit Strength (21m) Bench Press (3×3/75%) Wide Grip Bench Press (3×3/75%) Close Grip Bench Press (3×3/75%) Accessory Overhead Tricep Extension ((3xME/45s)) Rest: (45s) Between sets WT: Athlete Choice