WOD

Blue Ridge CrossFit – CrossFit Warm-up Skill Transfer Clean Weightlifting Muscle Clean (5×3/60%-Climbing to MW) E60s Power Clean (5×3/60% – Climbing to MW) E75s Squat Clean (5×3/60% – Climbing to MW) E90s Metcon Metcon (Weight) (8m) 5 Clean 135/95 5 RMU 4 Clean 155/105 4 RMU 3 Clean 185/120 3 RMU 2 Clean 215/135# 2 RMU AMRAP Cleans 235/145#*WT: Start @ 50% Clean 1RM then climb accordingly *After final set of 2 RMU complete as many reps as possible . Score: Total weight moved of final cleans

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5. 25lbs Weighted Vest & 60lbs SandbagPower Cleans Burpees Over Bag OH Bag Throws Bear Hug Kneeling To Standing Metcon (Time) 8 * 50m Bear CrawlWork : Rest 1:1

Blue Ridge CrossFit – CrossFit Warm-up Skill Transfer Snatch Work Weightlifting Muscle Snatch (5×3/60% | Climb to MW) E60s Power Snatch (5×3/60% | Climb to MW) E75s Squat Snatch (5×3/60% | Climb to MW) E90s Transition: (3m) Metcon Metcon (Time) 21-15-09 Devils Press 35/20# PullupCAP: (7m)

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 times1 Athlete work 1 Athlete rest 1 Athlete hold Rotate as needed

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps BodyweightHand Release Press Ups Burpee Tuck Jumps Kick Throughs Leg Raises Metcon (Time) 8*400m SprintsWork : Rest Ratio 1:1

Blue Ridge CrossFit – CrossFit Warm-up Strength Paused Sumo Deadlift (4×8/MW | 2221) *14m *Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (17m) 15 American KB Swing 24/16kg 10 SL Toe Touch L/R-1 15 Lateral Plank Plate Hop 10 Plate Pushup

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 50,40,30,20,10 Reps 60lbs SandbagBO Rows Press Ups Squat Jumps Over Bag Leg Raises

Blue Ridge CrossFit – CrossFit Warm-up Strength Paused Front Squat (4×8/MW | 2221) (14m) Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (18m) 9 Plank Jack 18 Air Squat 9 Vup 18 Reverse Lunge L/R=2