WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 25lbs Vest 60lbs Sandbag. 2 Mins Rest200m OH Carry 12 Thrusters 12 BO Rows 12 Cleans 12 Ground To Shoulder 12 Get Ups 400m Carry

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (Climbing: ) 1-2: (8@65%) 3-4: (6@75%) 5-6: (4@85%) Transition: (4m) Metcon Metcon (Time) 10/10, 9/9, 8/8, 7/7…1/1 MB Clean 20/14# Pullup *20 DU after each RD.CAP: (12m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (Climbing:) 1-2: (8@65%) 3-4: (6@75%) 5-6: (4@85%) Transition: (4m) Metcon Metcon (Time) 50 Double Under 25 MB Burpee 45 DU 20 MB Burpee 40 DU 15 MB Burpee 35 DU 10 MB Burpee 30 DU 05 MB BurpeeMB: 20/14# CAP: (8m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (Climbing:) 1-2: (8@65%) 3-4: (6@75%) 5-6: (4@85%) Transition: (4m) Metcon Metcon (AMRAP – Rounds) Death by Thruster: 95/65#

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 25lbs Vest400m Run 50m Bear Crawl 12 Walk Out Press Ups 200 Mountain Climbers 12 Diamond Press Ups 90 Secs Plank

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (AMRAP – Reps) (10m) 10 Box Jump 24/20″ 12 Hang Snatch 95/65 14 Vup Then: Rest: (4m) Then: (8m) Work-up to heavy SnatchAthlete A: Working Athlete B: Holds on Bar (Hollow Hold) *Score Total reps + heaviest weight

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Monster Murph. 25lbs Vest. 60lbs Sandbag800m Carry 100 Burpee Rows 200 Press Ups (on bag) 300 Squat To Lunge 800m Carry

Blue Ridge CrossFit – CrossFit Warm-up Strength Pendlay Row (Climbing:) 1-3: (6@70%) E60s 4-6: (4@80%) E75s 7-9: (2@90%) E90s Transition: (2m) Push Press (Climbing:) 1-3: (6@70%) E60s 4-6: (4@80%) E75s 7-9: (2@90%) E90s Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (6m) 06 Thruster 95/65# 09 MB Chest Slam 20/14# 12 PullupRx+: TSTR: 135/95# MB: 25/20# PUL: C2B