WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 50,40,30,20,10 Reps. 25lbs Vest.Press Ups Squats Butterfly Sit Ups

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting Power Clean (7×3/80%) e75s Transition: (3m) Metcon Metcon (Time) 21-15-09 Wallball Shot 20/14# C2B Pullup Then: 200 Double-Under Then: 09-15-21 WBS PullupCAP: (12m)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. Bodyweight800m Run 30 Burpee Pull Ups 30 Walkout Press Ups 30 Walking Lunges 400m Sprints

Blue Ridge CrossFit – CrossFit Warm-up Strength Front Squat (3×10/MW) (10m) Transition: (2m) Accessory Dumbell Bent Over Row (2xME/60s) Rest: (60s) between sets WT: Athlete choice. (Go heavy AP) Transition: (2m) Metcon Metcon (AMRAP – Rounds and Reps) (11m) 7 2A DB Hang Clean 55/35# 9 2A DB Burpee 11 Jumping Air-Squat

Blue Ridge CrossFit – CrossFit Warm-up Strength Sumo Romanian Deadlift (3×12/MW) (9m) Transition: (2m) Accessory Dumbbell Chest Press (2xME/60s) Rest: (60s) between sets WT: Max Weight Transition: (2m) Metcon Metcon (Time) 400m Run Then: 21-15-09 SA DB TSTR 55/35# Pullup Then: 400m RunCAP: 10m

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting Mid-Hang Power Clean (7×3/80%) E75s Metcon Metcon (Time) 15-12-09 HSPU AKS KB Front Rack Reverse Lunge L/R=2 100 Air Squat 09-12-15 HSPU AKS KB FR Rev LungeCAP: 20m WT: 24/16kg Rx+: 32/20kg

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 10-1-10 Ladder. 25lbs VestDiamond Press Ups Reverse Lunges Butterfly Sit Ups

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 3 Mins Rest. 25lbs Vest1 Mile Run 20 Walk Out Press Ups 10m Bear Crawl 30 Squats 30 Lateral Lunges 1 Mile Run