WOD

Blue Ridge CrossFit – CrossFit Warm-up Superset Back Rack Reverse Lunge (4xME/45s) WT: Athlete Choice Handstand Push-ups (4xME/45s) Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP (9m) 8 SA KB Overhead Squat 10 SA KB SDHP 12 KB Wtd Flutter Kick L/R=1 Then: REST (3m) Then: AMRAP (7m) 6 SA KB Front Squat 8 SA KB Deadlift 10 KB Wtd Scissor Kick L/R=1WT: 24/16kg:

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 10-1 Ladder. 45lbs SandbagThrusters Cleans Burpees Over Bag OH Squats

Blue Ridge CrossFit – CrossFit Warm-up Superset Bent Over Row (4xME/45s) WT: Athlete choice L-Sit Raise (Rings) (4xME/45s) *Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (20m) 15 Plate G2OH 12 Plate Russian Twist L/R=2 09 Plate Situp 06 Plate Alternate Toe-Tap L/R=1WT: 35/25#

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 25lbs Weight Vest1 Mile Run 20 Burpees 20 Press Ups 20 Squats

Blue Ridge CrossFit – CrossFit Warm-up Superset 15s Rest between exercises 60s Rest between sets Back Squat (4xME/45s) WT: Athlete choice Ring Strict Pullup (4xME/45s) Transition: (4m) Metcon Metcon (5 Rounds for time) EOMOM | 5rds | 15m 10 SkaterBound L/R=2 30 Air Squat 15 S2OH 95/65#WT: 50% PP 1RM

Blue Ridge CrossFit – CrossFit Warm-up Superset 15s Rest between exercises 60s Rest between sets Bench Press (4xME/45s) WT: Athlete choice L-Sit Raises (Pullup Bar) (4xME/45s) Transition: (4m) Metcon Metcon (Time) 21-15-09 OHS 95/65# Lateral Bar Over Burpee*Rx+: 135/95# *CAP: (7m)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 25lbs Weight VestBurpees Squat Jumps Lunges Leg Raises 4 Count Montain Climbers

Announcements Registration for the JAXstrong fundraiser competition is open! https://app.wodifyarena.com/Event/Event.aspx?u=wearejaxstrong2020 Sponsorship is closed but those wanting to donate the Warren family but not compete may do so here: https://www.gofundme.com/f/jaxstrong Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 45lbs Sandbag400m Carry 20 Thrusters 20 Cleans 20 Rows