Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 25lbs Vest 60lbs Samdbag20 Press Ups (alternating hand on bag) 15 Cleans 12 Burpees Over Bag 10 Thrusters 400m Carry
Blue Ridge CrossFit – CrossFit Warm-up Conditioning Buddy WOD (Teams of 2) Metcon (AMRAP – Rounds and Reps) (26m) 100 Legg Toss (Buy-in) Then: w remaining time AMRAP: 25 MB Burpee 20 Toe to Bar 15 MB Stepup 10 KB SA Thruster24/16kg 5 DeckSquat
Blue Ridge CrossFit – CrossFit Warm-up Strength Close Grip Bench Press (EMOM | 10rds) M1-5: 5reps M6-10: 7reps WT: Max Weight Transition: (4m) Metcon Metcon (Time) (3rds) 12 Hang Power Clean 115/75# 12 Bar Face Burpee 12 S2OH 115/75#WT: 40% of Hang Clean 1RM
Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Ladder 10-1 60lbs sand bagCleans Front Squats Thrusters Walking Lunges Odd Number Rounds Complete Reps Then Carry 5* The Rep Number In Distance (metres)