WOD

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 Metcon (Distance) (30m) Farmer Carry 24/16kg *EOMOM: 15 Pushups 12 AKS 09 Burpee

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (8,6,4,2/MW) (7m) Transition: (3m) Metcon Metcon (No Measure) CIRCUIT | 40/20 | 3rds DB Fly KB Front Sumo Squat DB Reverse Fly KB Sumo RDLWT: Athlete choice

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (8,6,4,2/MW) (14m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (9m) 3 Snatch 135/95# 6 OHS 9 Box Jump 24/20″*WT: (75%) of Snatch 1RM

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 25lbs VestBurpee Pull Ups Press Up +4 Mountain Climbers Squat Jumps Butterfly Sit Ups

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (AMRAP – Rounds and Reps) (22m) 50m 2A Farmer Walk 24/16kg 11 Cluster 135/95#1 Athlete working at a time

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Mile Ruck. 35lbs RuckEven Miles 50 Press Ups Odd Miles 50 OH Walking Lunge

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 25lbs Vest800m Run 100 Pull Ups 800m Run 200 Press Ups 800m 300 Squats 800m Run

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (9,7,5,3/MW) (7m) Transition: (3m) Core Metcon (No Measure) Circuit | 40/20 | 3rds Plank/Hip Abduction (L) Windmill (L) Plank Hip ABD (R) WM (R)