WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (10×1/60%% | E60s) Metcon (6 Rounds for reps) Circuit: 60/60 | 6rds (Buy-in) 35 Double-Under Then: AMRAP (Reps) SA KB TSTR 24/16kg

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (10×1/60%) Metcon Metcon (Time) 21-15-09-15-21SDHP 95/65# Box Jump 24/20″

Announcements BRCF Summer Sizzler series Orders close 21 July, Friday Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×10/50% | E2M) EOMOM Metcon Metcon (4 Rounds for reps) CIRCUIT | 40/20 | 4rds Windmill Strict Shoulder Press Oblique Bend Split SquatWT: Athlete Choice

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat 4×10/50% |E2M Metcon Metcon (4 Rounds for reps) CIRCUIT: 40/20 | 4rdsWtd Flutter Kicks RKS KB Pushup KB Suitcase DL

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4×10/50% | E2M) Metcon Metcon (Time) 24-18-12 AKS 24/16kg WBS 20/14# PullupCAP: (12m)

Blue Ridge CrossFit – CrossFit CONDITIONING (3 Rounds for reps) Teams of 2 | Partner WOD *CIRCUIT: 60/60 | 3 Rounds ME / Sledge | Squat Thrust ME / Log Flip | Burpee ME / SB G2OH | T2B ME / SB Front Squat | Jumping AS *BOTH ATHLETES WORK “A” “B” *BOTH ATHLTETES REST*

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (5×9/55%) Metcon Metcon (AMRAP – Rounds and Reps) (20m) 100m Run 10 Ring Dips 10 Box Jumps 10 Renegade Row 35/20# L/R=2 10 Squat Thrust 10 ABmat Situps

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 | Partner WOD Metcon (Weight) (7m) AMRAP 200m Run/Row (Buy-in) ME Floor Press Rest: (3m) (7m) AMRAP 200m Run/Row (Buy-in) ME Deadlift Rest: (4m) (7m) AMRAP 200m Run/Row (Buy-in) ME CleanWt. 135/95# *1 Athlete rows / 1 Athlete runs **1 Athlete working on bar at a time Rx+: With vest 20/14#