WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 60lbs Sandbag800m Run 25 Devils Press 25 BO Rows 25 Ground To Shoulder 25 Good Mornings 90 Secs Hollow Body Hold

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Rounds. 25lbs Vest400m Run 12 Diamond Press Ups 100 Mountain Climbers 12 Walk Outs 100 Shoulder Taps

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (10×2/90%) E45s Metcon Metcon (AMRAP – Rounds and Reps) (12m) 8 Front Rack Frwd Lunge L/R=2 95/65} 8 SDHP 95/65# 8 C2B

Blue Ridge CrossFit – CrossFit Strength

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36 Min AMRAP. 25lbs Vest2 Pull Ups 4 Burpees 6 Press Ups 8 Squats Metcon (Time) 5 Mile Ruck. 35lbs RuckSub 12 Min Miles

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (10×1/90%) E30s Transition: (4m) Metcon Metcon (Time) (3rds) 50′ SB Bear Crawl 50′ Handstand Walk 15 Deck Squat 10 Vup 5 SB ManMaker 50/35#CAP: 15m

Blue Ridge CrossFit – CrossFit Warm-up Strength Push Press (10×1/90%) E/30s Transition: (3m) Metcon A: Metcon (AMRAP – Rounds and Reps) (10m) 10 Wipers L/R=1 5 Deficit HSPU 3″Rest: (4m) B: Metcon (AMRAP – Rounds and Reps) (6m) 10 T2B 5 HSPU

Blue Ridge CrossFit – HDS-Hybrid Athlete