WOD

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) With a (30m) Running clock: 1600m Run 50 Pullup 75 Pushup 100 Air-Squat (Buy-in) Then: (With remaining time) AMRAP: 10 WallBall Shot 20/14# 8 MB Step-on-over 24/20″ 6 MB OH Rev. Lunge L/R=1 3 BMURx+: Vest/RuK 20/14#

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest1 Mile Run 30 Burpee Pull Ups 30 Spderman Press Ups 30 Squat To lunges

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4xME/50s (Climbing) Rest: (95s) between sets WT: 55%/60%/65%/70% Back Squat (4xME/50s (Climbing) Rest: (1m50s) between sets WT: 55%/60%/65%/70% Accessory Dumbell Kickback (3xME/30s) Rest: (60s between sets) WT: MW

Blue Ridge CrossFit – CrossFit Warm-up Metcon A: Metcon (AMRAP – Rounds and Reps) (9m) 09 Power Clean 135/95# 06 HSPU 03 RMURest: (6m) Then: METCON “B” B: Metcon (AMRAP – Rounds and Reps) (9m) 06 Squat Clean 155/105# 03 Deficit HSPU 3″ 01 Weighted RMU 20/14#RMU WT: (MB)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest (1 Mins Rest Between Exerciss). 25lbs VestMax Pull Ups 2 Mins Max Press Ups 2 Mins Max Squats 2 Mins 1 Mile Fastest Time

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

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (5xME/45s (Climbing) Rest: (105s) between sets WT: 55,60,65,70,75% Bent Over Row (5xME/45s (Climbing) Rest: (90s) between sets WT: 55,60,65,70,75% Accessory Hammer Curl (3xME/30s) Rest: (60s) between sets WT: MW

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Bodyweight Murph1 Mile Run 100 Pull Ups 200 Press Ups 300 Squats 1 Mile Run