WOD

Blue Ridge CrossFit – CrossFit Instructional Final week of “ECHO” Cycle Benchmark Week will commence Sept. 25-30 “FOXTROT” Cycle launches Oct. 02 Warm-up Strength Back Squat (8×3/70% | TEMPO “X”) EOMOM Metcon Metcon (AMRAP – Rounds and Reps) (24m) 25m SA OH Carry 25m SA Farmer Carry 12 SA Suitcase DL 6L/6R 6 SA Hang Squat Clean L/R=2 12 SA S2OH 6 Bar Muscle-up 12 PushupWT: 24/16kg Rx+: 32/20kg

Blue Ridge CrossFit – CrossFit Instructional Final week of “ECHO” Cycle Benchmark Week will commence Sept. 25-30 “FOXTROT” Cycle launches Oct. 02 Warm-up Strength Bench Press (8×3/70% | TEMPO “X”) “X” (eXplode) Metcon (18m) Metcon (AMRAP – Rounds and Reps) KB for all MovementsAmrap – Rounds & Reps 200m Run 10 AKS 15 Box Jump 24″/20″ 20 G20H Wt:24/16/kg Box Height 24″ /20′ RX + 32/20 Kg Box Heigh 30″”//24

Blue Ridge CrossFit – CrossFit Warm-up Strength Teams of 2 “A” Strength Conditioning (Weight) (6m) M1-4: ME Floor Press M4-6: ME Pushups *WT: Male: 75% Bodyweight Female: 50% Bodyweight *1 Athlete working t a time * Scoring: Add up TOTAL weight moved. (ie. reps x weight on bar for each athlete COMBINED,THEN, multiply total pushup reps x10. THEN, add TOTAL from each component and score as ” WEIGHT ” REST: (3m) Then: Strength Conditioning “B” “B” Strength Conditioning : (Weight) (6m) M1-4: ME Back Squat M4-6: ME Air Squat *WT: Male: Bodyweight Female: 75% Bodyweight *1 Athlete working t a time *Scoring: Add up T OTAL weight moved. (ie. reps x weight on bar for each athlete COMBINED,THEN , multiply total Airsquat reps x10. THEN , add TOTAL from each component and score as ” WEIGH T” REST: (3m) THEN: METCON Then: Strength Conditioning “B” METCON Metcon (AMRAP – Rounds and Reps) (16m) 10 WBS 10 Pull-up 10 SB Squat Clean *EOMOM: 50m SB Carry*1 Athlete Working BOTH Athletes Carry. (1SB) (Either 1 Athlete carries and partner walks weightless beside OR BOTH athletes can share the SB

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (4×10/60% | E2M) Conditioning Metcon (Time) 10/1,9/2,8/3,7/4,6/5,5/6,4/7,3/8,2/9,1/10 Box Jump 24/20″ Squat Clean 135/95#WT: 50% of Clean 1RM CAP: (14m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (4×10 ) Metcon Metcon (AMRAP – Rounds and Reps) CIRCUIT: 3m/2m | 4rds A) 6 Hang Clean 4 Alt Gorilla Row Thrust out B) 4 Hang Snatch 6 Alt Floor Press L/R=1*WT: 55/35# *Cycle circuit “A” then “B” then repeat.

Blue Ridge CrossFit – CrossFit Warm-up Back Squat (4×10/60% | E2m ) Metcon (AMRAP – Rounds and Reps) (21m) 25m Farmer Carry 25m Farmer Walk 11 AKS 10m Walking Lunge 10m Broad jump 11 Front SquatWT: 24/16kg Rx+: WT: 32/20kg Vest: 20/14#

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4×8/60% | E2M) METCON Metcon (AMRAP – Rounds and Reps) (13m) 6 G2OH 75/55 7 OHS 8 Bar Over Burpee 21 Double Under

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (4×9/65% | E2M) Conditioning Metcon (Distance) (22m) MD Run *Every 200m 10 AKS 9 SDHP 8 T2B 7 Pike PushupWT: 24/16kg Rx+: KB: 32/20kg Vest: 20/14#