WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Split Squat (3×12/MW) (12m) Transition: (2m) Accessory Dumbbell Military Press (2xME/60s) Rest: (60s) Between sets Transition: (2m) Core Metcon (3 Rounds for reps) CIRCUIT: 40/20 | 3rds Banded Crunch Side Plank Raise L Side Plank Raise R L-Sit Scissor L/R=1

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 25lbs VestPull Ups Press Ups Squats Butterfly Sit Ups

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting High Hang Power Clean (7×3/80%) E75s Transition: (4m) Metcon Metcon (AMRAP – Reps) CIRCUIT | 60s/75s | 3rds Bike Clean 135/95# Row Floor Press 135/95#WT: 50% of BP 1RM Rx+: 185/120# Score: Calories as reps

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2Mins Rest. 60lbs Sandbag400m Carry 30 Cleans 30 Thrusters 30 Squats 30 Good Mornings 30 V-Sits 400m Run

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 10 Rounds. 1 Mins Rest. Bodyweight5 Pull Ups 10 Press Ups 15 Squats Metcon (Time) 10*400m Repeats1:2 Work Rest Ratio

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (AMRAP – Rounds and Reps) 18m Running Clock: M1-10: 10 Snatch 135/95# 20 Ring Dip M10-18: 08 Clean 185/120# 16 Pullup1 Athlete working at a time

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Murph. 25lbs Vest1 Mile Run 100 Pull Ups 200 Press Ups 300 Squats 1 Mile Run

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (8×2/90%) (9m) Gymnastics Strict Toes-To-Bar (2xME/60s) Rest: (75s) between sets Metcon Metcon (5 Rounds for reps) CIRCUIT | 2m/2m | 5rds ME/60s WallBall Shot ME/Remaining time Burpee BJ-Over 24/20″ ME/60s WBS ME/Remaining Time BJ ME/60s WBS ME/Remaining Time Burpee ME/60s WBS ME/Remaining Time MB Stepup ME/60s WBS ME/Remaining Time MB BurpeeRest: 2m Between rds WT: MB 20/14# Rx+: Vets 20/14# Warm-up