WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (4×9/65% | E2M) Conditioning Metcon (Distance) (22m) MD Run *Every 200m 10 AKS 9 SDHP 8 T2B 7 Pike PushupWT: 24/16kg Rx+: KB: 32/20kg Vest: 20/14#

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (4×9/65% | E2M) METCON Metcon (AMRAP – Rounds and Reps) CIRCUIT: 4m/3m | 3rds 5 BJ Burpee 6 C2B Pullup 7 Front Squat 115/75#

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (4×9/65% | E2M) Metcon Metcon (4 Rounds for reps) CIRCUIT: 90/90 | 4rds 25 Double-Under 10 Box Jump (Buy-in) ME G2OH 115/75#*Rx+: 135/95# *WT: 50% of Clean 1RM *Score: G2OH ONLY

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4×9/65% | E2m) Metcon Metcon (AMRAP – Rounds and Reps) (20m) 200m Run 5 MB Clean 10 MB Situp 15 MB Chest Slam 20 MB Russian Twist L/R=2

Announcements LABOR Day weekend schedule: 🗓️ Saturday, 02 Sept: Normal schedule Monday, 04 Sept. (Labor day) No scheduled classes Tuesday, 05Sept. Normal schedule Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (4×8/70% | E2M) Conditioning Metcon (Distance) (22m) MD SA Farmer Walk *Every 50m 10 SA RKS 10 SA Suitcase DL 10 SA S2OH 10 SA Reverse Lunge L/R=2WT: 24/16kg Rx+: KB: 32/20kg Vest: 20/14#

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (4×8/70% | E2M) Metcon Metcon (4 Rounds for reps) CIRCUIT: 30/30 | 4rds CAL Row 1/2 Plank Hip Tap CAL Bike Side Bends*Rx+: Vest 20/12# *Stagger heats as needed

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4×10/70% | E2m) Metcon Metcon (AMRAP – Rounds and Reps) (15m) 5 Hang Power Snatch 10 OHS 15 Mtn Climber 20 Double UnderWt: 95/65# (50% Snatch 1RM) Rx+: 115/75#

Blue Ridge CrossFit – CrossFit Warm-up Strength/Power Bent Over Row (8×2/55% | “X”) E70s Metcon Metcon (AMRAP – Rounds and Reps) (12m) 4 Front Squat 8 Clean 12 Bar Pushup 16 Hollow Rock F/B=1WT: 135/95# (50-55% of Clean 1RM)