WOD

Blue Ridge CrossFit – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) (4m) 6 OH Squat 115/75 6 BFB *REST: (3m) (5m) 7 Front Squat 155/105 7 BOB *REST: (4m) (6m) 8 Deadlift 185/120 8 Burpee

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mons Rest. 60lbs Sandbag100m Walking Lunges 25 Squats 25 Zercher Good Mornings 25 Thrusters 400m Carry 800m Run (no bag)

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (8,6,4,2/MW) (9m) Good Mornings (8,6,4,2/MW) (9m) Gymnastics Pike Pushup | Max Effort | (3m) (1xME/3m)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 3 Mins Rest. 35lbs Ruck1 Mile Ruck 30 Ground To Overhead 30 OH Squats 30 Halos 100 Flutter Kicks

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (8,6,4,2/MW) (13m) Bent Over Row (8,6,4,2/MW) (9m) Gymnastics Ring Row | Max Effort (3min) (1xME/3m)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 1 Mins Rest. 60lbs Vest12 Thrusters 12 Zercher Good Mornings 20 Throws 500m Carry

Blue Ridge CrossFit – CrossFit Bench Press ((8,6,4,2/MW)) Back Squat ((8,6,4,2/MW)) Decline Push-UP ((1xME/3M))

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36 Min AMRAP. 25lbs Vest2 Walkout Press Ups 4 Lunges 5 Squats 10 Mountain Climbers