WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) For Time. 45lbs Sandbag250 Devils Press

Blue Ridge CrossFit – CrossFit Warm-up Superset Back Squat (5xME/30s ) WT: Athlete Choice Ring Dips (5xMW/30s) Transition: (3m) Metcon Metcon (Time) 30 C & J 10 @ 95/65# 10@ 135/95# 10 @ 185/120# *50 DU after each setWT: start at 40% and climb accordingly CAP: (8m)

Blue Ridge CrossFit – CrossFit Warm-up Superset Back Squat (5xME/30s ) WT: Athlete Choice Ring Dips (5xMW/30s) Transition: (3m) Metcon Metcon (Time) 30 C & J 10 @ 95/65# 10@ 135/95# 10 @ 185/120# *50 DU after each setWT: start at 40% and climb accordingly CAP: (8m)

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 40 Min EMOM. 45lbs SandbagOdds – 10 Thrusters Evens – 4 Get Ups (2 each side) Metcon (Time) 10 * 400m RepeatsWork :Rest 1: 1.5

Blue Ridge CrossFit – CrossFit Warm-up Core GHD Sit-ups (3xME/30s) 30s rest between sets Reverse Hypers (3xME/30s) 30s Rest between sets Ring Rollout (3xME/30s) 30s Rest each set *Transition (2m) Metcon Metcon (5 Rounds for time) 100m Run 60s Rest 200m Run 2m Rest 300m Run 3m Rest 400m Run 4m Rest 500m Run

Blue Ridge CrossFit – CrossFit Warm-up Superset 10s Rest between exercises 30s Rest between sets Sumo Deadlift (5xME/30s) WT: Athlete choice V-up (5xME/30s) Transition: (4m) Metcon Metcon (Time) (4rds) 8 SA Devils Press L/R=2 14 DB Front Squat 8 T2B 14 SA OH Reverse Lunge L/R=2WT: 55/35#

Blue Ridge CrossFit – CrossFit Warm-up Superset 10s Rest berween exercises 30s Rest between sets Wide Grip Bench Press (5xME/30s) WT: Athlete choice Strict-Chinup (5xME/30s) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (12m) 2,2,2/4,4,4/6,6,6… 2A DB Hang Snatch 35/20# 2A DB Push Press 35/20# Ring Muscle-upRx+: 55/35# *Start at 2 reps. Increase reps count by 2 each exercise/each rd.