WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Pendlay Row (8×3/Climbing from 70%) E75s Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (15m) 6 Deck Squat 9 Combat Burpee 12 Box Jump 24/20″ *21 Double Under EMOM

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (8×3/Climbing from 70%) E75s Transition: (4m) Metcon Metcon (AMRAP – Reps) (4m) ME Handstand Walk *10 WallBall Shots each break Rest: (4m) (3m) ME RMU *7 Burpee each break (2m) ME Pistol Squat L/R=2

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (8×3/Climbing from 70%) E75s Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (18m) 15 ABmat Situp 12 SB Chest Slam 9 T2B 6 SB Cluster 3 BMU

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 1-10-1 Ladder. 25lbs VestBurpees Pull Ups Spiderman Press Ups

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 | Partner WOD Metcon (Time) 30 Hang Power Clean 95/65# 90 Pushup 60 Pullup 20 Power Clean 135/95 80 Pushup 50 Pullup 10 Squat Clean 155/105# 70 Pushup 40 Pullup

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Double Half Murph. 25lbs Vest.800m Run 50 Pull Ups 100 Press Ups 150 Squats 1 Mile Run 50 Pull Ups 100 Press Ups 150 Squats 800m Run

Blue Ridge CrossFit – CrossFit Warm-up Strength Push Press (10×2/Climbing from 60%) E75s Transition: (4m) Metcon Metcon (4 Rounds for reps) EMOM | 4rds | 12m ME/30s Devil Press 55/35# ME/30s Box Jump on/over 30/24″ ME/30s BMU

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (10×2/Climbing from 60%) E75s Transition: (4m) Metcon Metcon (3 Rounds for reps) (6m) 6 Hang Power Snatch. 95/65# 6 OHS 95/65# REST: (3m) (4m) 4 HPS 115/75# 4 OHS 115/75# REST: (3m) (2m) 2 HPS 135/85# 2 OHS 135/95#