WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Rounds. 2 Mins Rest. 45lbs SadbagWork: Rest 1:1 12 Cleans 12 Military Press 12 Ground to Overhead 12 Front Squat 200m Sprint.

Blue Ridge CrossFit – HDS-Hybrid Athlete

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 Group Warmup! Conditioning Teams of 2 Metcon (Time) (5rds) 10 KB Hang Clean & Jerk 24/16kg 6 Stone Ground to Over Shoulder 75/50# 20′ SA KB Walking Lunge 24/16kg 200m Run*1 Athlete working at a time on ALL movements (Including run) *CAP: (25m) Mobility (12m)

Blue Ridge CrossFit – CrossFit Warm-up Superset 10s Rest between exercises 30s Rest between sets Back Rack Reverse Lunge (5xME/30s) WT: Athlete Choice Plank Jacks (3xME/30s) Transition: 4m) Metcon Metcon (Time) 24-18-12 MB HeadShot 20/14# Snatch 95/65#

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 45lbs Sandbag1 Mile Run 25 Cleans 25 Press Ups 25 Ground to Overhead 25 Russian Twists

Blue Ridge CrossFit – CrossFit Warm-up Superset Bench Press (3xME/30s) WT: Athlete Choice Russian KettleBelll Swing (5xME/30s) Transition: (4m) Metcon Metcon (AMRAP – Reps) With a 15m Running Clock: 100 Double Under 50 Air Squat 100 DU 50 Pushup 100 DU 50 ABmat Situp (Buy-in) Then: with Remaining time: AMRAP ME Wallball Shot 20/14#Score: Total WBS

Blue Ridge CrossFit – CrossFit Warm-up Superset 10s Rest between exercises 30s Rest between sets Deadlift (5xME/30s) WT: Athlete choice Double-Unders (5xME/30s) Transition: (4m) Metcon Metcon (Time) 50m Run 5 HSPU 100m Run 10 HSPU 150m Run 15 HSPU 200m Run 20 HSPU 150m Run 15 HSPU 100m Run 10 HSPU 50m Run 5 HSPU