WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Murph Add 25lbs Vest Half Way1/2 Mile Run 50 Pull Ups 100 Press Ups 150 Squats * Add Vest* 1/2 Mile Run 50 Pull Ups 100 Press Ups 150 Squats 1 Mile Run

Blue Ridge CrossFit – CrossFit Warm-up Superset 15s Rest between exercises 90s Rest between sets Shoulder Press (4xME/75s) WT: (55%) Reverse Hypers (4xME/60s) Double-Unders (4xME/45s) Transition: (4m) Metcon Metcon (Time) (4rds) 4 SA ManMaker 55/35# 8,6,4,2 BMUBMU: Start at 8reps nd decend each Rd. CAP: (10m)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 25lbs Vest. 60lbs SandbagThrusters Burpees Over Bag Bear Crawl Pulls Ground To Shoulder Get Ups

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 2 Rounds.2 Mins Rest . 25lbs Vest. 60lbs Sandbag500m Carry 50 Thrusters 50 Rows 50 Cleans 500m Run (no sandbag) 50 Burpees 50 Press Ups 500m Run (no vest)

Blue Ridge CrossFit – CrossFit Warm-up Superset 15s arest between exercises 90sRest between sets Bench Press (4xME75s) 55% Double-Unders (4xME/60s) Russian Twist WT:Athlete chojce Metcon Metcon (5 Rounds for time) Sprintwork: 5x100m 75s Rest between sets

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,95 Reps 25lbs VestPull Ups Press Ups Burpees Squat Jumps Leg Raises

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (AMRAP – Rounds and Reps) (21m) 2 Laps 05 TireFlip 09 Stone G2OS 15 PullupBoth Athletes run 1 Athlete working Metcon (AMRAP – Rounds and Reps) (21m) 2 Laps 05 TireFlip 09 Stone G2OS 15 PullupBoth Athletes run 1 Athlete working

Blue Ridge CrossFit – CrossFit Warm-up Superset 10s Rest between exercises 75s Rest between sets Bent Over Row (4xME/60s) WT: (60%) L-Sit Raise (Rings) (ME/45s) American KB Swing (4xME/30s) WT: Athlete choice Metcon Metcon (Time) 300m Run 30 WBS 20/14# 30 ABmat Situp 200m Run 20 WBS 20 ABSU 100m Run 10 WBS 10 ABSUCAP: (14m)