WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Death By Devils Press. 45lbs SandbagEvery Minute Add A Rep Of Devils Press Until You Fail. 1st Min = 1 2nd Min = 2 Until You Cant Complete The Reps Inside The Minute.

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 45lbs SandbagWork One Side First 10 Ground to Shoulder 10 Lunges 10 Squats 5 Get Ups

Blue Ridge CrossFit – CrossFit Announcements Labor Day!!! 0930 only scheduled class! Warm-up Strength Metcon (Weight) Bench Press: (ME/6m)ME “Max Effort” *Athlete has (6m) to move as much wt. as possible. *WT: is athlete choice (Adjust wt as needed throughout) *Score total Reps x wt. *(10m) Total time, (4m) warm-up | (6m) working *Transition: (2m) Accessory Dumbell Chest Press (3×12/MW) (6m) Transition: (3m) Metcon Metcon (Time) (8m) 8 SA DB Thruster 55/35# 8 SA DB SDHP 55/35# 8 T2B

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) For time. 25lbs Weighted Vest.1 Mile Run 40 Burpees 800m Run 20 Burpees 400m Run 10 Burpees 200m Run 5 Burpees

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 32 Min AMRAP. 25lbs Weight Vest. 45lbs Sandbag2 Burpee Pull Ups 2 Burpees Over Bag 2 Devils Press Metcon (Time) 6 * 5min Hill ClimbsRest Is Walk Back To Start

Blue Ridge CrossFit – CrossFit Warm-up Strength DEADLIFT Metcon (Weight) ME “Max Effort” *Athlete has (5m) to move as much wt. as possible. *WT: is athlete choice (Adjust wt as needed throughout) *Score total Reps x wt. *(10m) Total time, 5m warm-up/5m working *Transition: (2m) Accessory DB Sumo Romanian Deadlift (3×12/MW) (6m) *WT: Athlete choice *Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (12m) 8 SA DB Hang Clean 55/35 | L/R=2 4 SA DB Devils Press 55/35 | L/R=2 8 Pullup

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 32min AMRAP. 45lbs Sandbag2 Thrusters 5 Press UPS 8 Ground to Shoulder

Blue Ridge CrossFit – CrossFit Strength Back Squat Metcon (Weight) ME “Max Effort” *Athlete has (5m) to move as much wt. as possible. *WT: is athlete choice (Adjust wt as needed throughout) *Score total Reps x wt. *(10m) Total time, 5m warm-up/5m working *Transition: (2m) Accessory Front Rack Split Squat (3×12/MW) (8m) *Transition: (3m) Metcon Metcon (6 Rounds for time) Erg Sprintwork: 125m (6x) *90s Rest each set*Classes larger then 10 athlete stagger heats