WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (4×4/MW | TEMPO | 3300) (13m) Gymnastics TABATA | (6m) Athlete Choice Metcon Metcon (Time) 21 OHS 135/95# 15 HSPU 09 BMU 15 OHS 09 HSPU 06 BMU 09 OHS 06 HSPU 03 BMUWT: (50%) of OHS 1RM CAP: (15m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (4×4/MW | TEMPO | 3300) (9m) Accessory Dumbell Reverse Fly (3xME/45s) Rest: (65s) between sets METCON Metcon (AMRAP – Rounds and Reps) (4rds) 200m MB Run 20/14# 20 WallBall Lunge L/R=2 16 DB Goblet Squat 55/35# 10SL T2B L/R=2 06 DB Push Press 55/35#WT: 50% of OHS 1RM CAP: (20m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4×4/MW | TEMPO | 0330 ) (12m) Transition: (2m) Accessory Dumbell Chest Fly (3xME/45s) Rest: (65s) between sets Metcon Metcon (AMRAP – Rounds and Reps) (18m) 10/10, 20/20, 30/30… Wtd Step-On/Over 40/25# | 24/20″ Burpee Over Bell

Blue Ridge CrossFit – CrossFit Conditioning Teams of 2 | Partner WOD Emma Cawley | Farewell WOD | 2.4.2023 (4 Rounds for reps) CIRCUIT | 60/60 | 4Rds Snatch 95/65# Bike Rope Climb 15′ Deadlift 225/155# Pullup*FGB Style *1 Athlete working

Announcements FAREWELL WOD! Emma Cawley Date: Saturday, 2/4 Time: 0930 *Gathering afterward 1100 @ Bold Rock Cidery (Mills River) https://boldrock.com/visit/mills-river-cidery/ Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×4/MW | TEMPO | X033) (8m) Transition: (2m) Accessory Dumbell Lateral Delt Raise (3xME/40s) Rest: (60s) Between sets Metcon Metcon (No Measure) CIRCUIT: 30/30 | 3rds 2A RKS 2A Hang Clean 2A SnatchWT: Athlete Choice

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (4×7/MW | TEMPO | X033) (9m) Accessory Dumbell Reverse Fly (3xME/40s) Rest: (60s) between sets METCON Metcon (AMRAP – Rounds and Reps) 1,5,10 | 2,10,15 | 2,15, 20… Rope Climb 15′ Floor Press 135/95# Deadlift 135/95#(18m)

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (4×4/MW | 30X3) (13m) Gymnastics Skill Work (Athlete choice) Tabata 20/10 | (6m) Metcon Metcon (Weight) 2m G2OH 135/95# 1mRest 2m G2OH 155/105# 1m Rest 2mG2OH 185/120# 1m Rest 2m G2OH Max weightScore: Total wt moved

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4×4/MW | TEMPO | 30X3 ) (12m) Transition: (2m) Metcon Metcon (Time) 21-15-09 OH Frwd Lunge 95/65L/R=2 Burpee over bar