WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (2xME/60s (Climbing) Rest: (2m) between sets WT: 55,60% Bent Over Row (2xME/60s (Climbing) Rest: (100s) between sets WT: 55,60% Accessory Plate Concentration Curl (3xME/30s) Rest: (60s) between sets WT: MW

Blue Ridge CrossFit – CrossFit Final week of Block 2 Warm-up Metcon (5 Rounds for reps) CIRCUIT | 60/60 | 5Rrds ME/60s TSTR 95/65 Rest: (60s) ME/60s SDHP 95/65 Rest: (60s)Rx+: 135/95# Transition: (4m) Conditioning 500m Row (Time) Max Effort 500m Row*Score in 2 heats as needed *Rx Athletes must work in 1st heat

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 32 Min AMRAP. 25lbs Vest2 Pull Ups 5 Press Ups 8 Squats

Blue Ridge CrossFit – CrossFit Final week of Block 2 Warm-up Strength Bench Press (2xME/60s (Climbing) Rest: (105s) between sets WT: 55%/60% Back Squat (2xME/60s (Climbing) Rest: (2m) between sets WT: 55%/60% Accessory Plate Tricep Extension (3xME/30s) Overhead standing tricep extension with Plate-Elbows behind temples extend to full positionRest: (60s between sets) WT: MW

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

Blue Ridge CrossFit – CrossFit Instructional Final week of block 2 Warm-up Metcon A: Metcon (4 Rounds for reps) CIRCUIT: 40/20 | 4rds Strict Pullup Box Jump 30/24″ Deficit Pushup 3″ Double-Under *Rest: (60s) after each rd. *Transition: (4m) Conditioning 400m Run (Time) Max Effort 400m Run

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 60lbs Sandbag400m Carry 30 Cleans 30 Thrusters 30 Front Squats 30 Walking Lunges 400m Run (no bag)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest800m Run 100m Burpee Broad Jump 200m Walking Lunges 50 Press Ups 100m Bear Crawl 800m Run