WOD

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 – CrossFit Warm-up Strength Paused Low Bar Squat (4×5/MW | 3031) (12m) Transition: (3m) Metcon Metcon (Time) 10 DU Double Under 100 Weighted FK (Flutter Kick) L/R=1 20 DU 80 FK 40 DU 60 FK 60 DU 40 FK 80 DU 20 FK 100 DU 10 FK*Use KB as WT (24/16kg)

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) EMOM 36Min. 25lbs Vest2 Press Ups 2 Jump Squats 2 Leg Raises

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) 21/15/12/9/5/3/1 Reps. 25lbs Vest & 45lbs SandbagBO Rows Burpees Over Bag Press Ups Front Rack Lunges

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) Abatte. 45lbs Sandbag. 25lbs Weighted Vest1 Mile Run 21 Clean and Jerk 800m Run 21 Clean and Jerk 1 Mile Run

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 – CrossFit Warm-up Strength Paused Romanian Deadlift (4×5/MW | 3031) (8m) Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (8m) AMRAP 8 Floor Press 155/105# 8 Deadlift 155/105# Then: REST: (3m) Then: (6m) AMRAP 12 Barbell Pushup 6 SDHP 115/75#WT: Start @ 55-60% of BP 1RM

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Nancy. 45lbs Sandbag5 Rounds. 400m Run 15 OH Squats

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Cindy. 20 Min AMRAP. 25lbs Weighted Vest5 Pull Ups 10 Press Ups 15 Air Squats

Blue Ridge CrossFit – CrossFit Warm-up Strength Paused Back Squat (4×5/MW | 3031) (12m) Transition: (3m) Metcon Metcon (Weight) Circuit: | 60s/60s ME Snatch 95/65# ME Snatch 115/75# ME Snatch 135/95# ME Snatch 155/105# ME Snatch 185/120#WT: Start at 50% and climb accordingly Score: Total reps x weight each rd.