WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 25lbs VestBurpee Pull Ups Hindu Press Ups Lateral Lunges Metcon (Time) 10*400m RepeatsWork Rest Ratio 1:2

Blue Ridge CrossFit – CrossFit Warm-up Bench Press (Climbing) M1-3: (5@75%) EMOM M4-6: (3@85%) E90s M7-9: (1@95%) EOMOM Metcon Metcon (Time) 42-30-18 Double Under Box Jump Hand Release PushupCAP: (8m)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 60lbs Sandbag. 2 Mins Rest400m Carry 30 Thrusters 12 Pull Ups 20 Press Ups 800m Run

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (Time) 30 Hang Snatch 95/65# 30 Bar Over Burpee 20 S2OH 135/95# 20 BOB 10 Clean 185/120# 10 BOB Then: 50 Deadlift 225/155# 75 Pushup 100 Airsquat*1 Athlete working *CAP: 20m

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Double Half Murph. 25lbs Vest800m Run 50 Pull Ups 75 Press Ups 150 Squats 1 Mile Run 50 Pull Ups 75 Press Ups 150 Squats 800m Run

Blue Ridge CrossFit – CrossFit Warm-up Strength Push Press (6×4/Climbing from 80%) E75s Transition: (3m) Core Metcon (3 Rounds for reps) Circuit | 40/20 | 3rds L-Sit Raise Banded Crunch Kneeling Windmill (L) Kneeling Windmill (R)WT: Athlete choice Transition: (2m) 100 Sit up (Time) ABmat CAP: (5m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (6×4/Climb from 80%) E75s Transition: (4m) Metcon Metcon (4 Rounds for reps) Circuit | 2m/2m | 4rds 1) 25 CAL Bike With remaining time: ME Ground to OH 155/120# 2) 20 CAL Bike With remaining time: ME Front Squat 115/75# 3) 15 CAL Bike: With remaining time: ME Thruster 95/65# 4) 10 CAL Bike: With remaining time: ME Hang Snatch: 75/55#*WT: Start @ 60-65% of C&J 1RM *SCORE: Each rd individually by reps. *Stagger heats: