WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (Climbing) 1-3: (6@70%) 4-6: (4@80%) 7-9: (2@90%) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (9m) 5 C2B 4 Pullup 3 T2B 2 Strict Pullup 1 BMU *5 WallBall Shot EMOM 20/14#

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (Climbing) 1-3: (6@70%) 4-6: (4@80%) 7-9: (2@90%) Transition: (4m) Metcon Metcon (3 Rounds for reps) CIRCUIT | 3m/3m A: AMRAP (3m) 5 Power Snatch 135/95# 5 Bar Facing Burpee Rest: (3m) B: AMRAP (3m) 5 Power Clean 155/105# 5 Bar Over Burpee Rest: (3m) C: AMRAP (3m) 5 Front Squat 185/120# 5 Burpee

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 25lbs Vest400m Run 20 Burpees 30 Press Ups 40 Lunges 50 Squats 400m Run 90 Secs Plank

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (Climbing) 1-3: (6@70%) E75s 4-6: (4@80%) E90s 7-9: (2@90%) E2m Transition: (4m) Metcon Metcon (3 Rounds for reps) CIRCUIT | 3rds ME/60s S2OH 95/65 ME/60s T2B ME/60s Front Rack Forward Lunge 95/65# Rest/60sWT: 40% of C&J 1RM

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 10-1 Ladder. 60lbs SandbagPull Ups Thrusters

Blue Ridge CrossFit – CrossFit Warm-up Strength Push Press (Climbing:) M1-3: (5@75%) E60s M4-6: (3@85%) E90s M7-9: (1@95%) E2m Metcon Metcon (Time) 400m Run 15 G2OH 135/95# 300m Run 09 G2OH 155/105# 200m Run 06 G2OH 185/120#CAP: (12m) *WT: Start 50% of C&J 1RM and climb accordingly

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (AMRAP – Reps) 36Min AMRAP 25lbs Vest3Pull Ups 5 Burpees 8 Press Ups 12 Narrow Squats

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 50-40-30-20-10 Reps. 25lbs VestPress Ups Burpees Squats