WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (10,8,6,4/MW) (10m) Transition: (3m) Metcon Metcon (Time) 21-15-09 Hang Snatch 115/75# HSPUCAP: (8m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (10,8,6,4/MW) (14m) Transition: (4m) Metcon Metcon (Time) 15 Clean & Jerk 135/95# 100m Run 100 Double Under 75m Run 75 Dubs 50m Run 50 Dubs 25m Run 25 Dubs 15 C&JCAP: (10m) WT: 50% C&J 1RM

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (10,8,6,4/MW) (12m) Transition: (4m) Metcon (Time) 30 Strict Wide Grip PUL Then: 22-16-10 OHS Rev Lunge L/R=2 Floor Press Then: 60 Ring PUWT: 135/95 (55% OHS 1RM)

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

Blue Ridge CrossFit – CrossFit Metcon (Time) Bodyweight. 3 Rounds 2 Mins Rest800m Run 10 Burpee Pull Ups 20 Press Ups 30 Tuck Jump Squats 50m Walking Lunges 20m Bear Crawls

Blue Ridge CrossFit – CrossFit Warm-up Strength Barbell-Upright Row (4×8/65%) (8m) Transition: (3m) Core Metcon (No Measure) Circuit: 40/20 | 3rds Russian Twist Windmill (L) Windmill (R) Weighted FlutterWT: Athlete Choice

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36 Min AMRAP 25lbs Vest4 Burpees 5 Jump Squats 8 Press Ups 20 Mountain Climbers

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 35lbs Ruck. 2 Mins Rest800m Ruck 10 Devils Press 10 Thrusters 10 Front Squats 10 RDL 10 Cleans 100 Flutter Kicks 400m Ruck