WOD

Blue Ridge CrossFit – CrossFit Warm-up Metcon (No Measure) TABATA | 20/10 | 10rds Ring Pullup Plank*Transition: (3m) Conditioning Metcon (8 Rounds for weight) CIRCUIT | 60/60 | 8rds M1-4: SA KB PushPress M5-8: SA KB PushJerk*Wt: Athlete choice *Score: WtxResps each Rd.

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (10 Rounds for time) TABATA | 20/10 | 10rds Handstand Hold Roman ChairTransition: (3m) Conditioning ()

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 60lbs SandbagOH Squats Devils Press Front Rack Walking Lunges Ground To Shoulder

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (10 Rounds for reps) TABATA | 20/10 | 10rds Chinup Incline Hip Bridge Conditioning Metcon (8 Rounds for weight) CIRCUIT | 60/60 | 8rds M1-4: KB Hang Clean M5-8: KB Hang Snatch*Hardstyle (Swinging) *60s work/60s Rest each rd. *WT: Go heavy AP to remain UB each rd. (Record WTxReps each rd. to score)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36 Min AMRAP. 25lbs Vest4 Burpees 4 Press Ups 12 Mountain Climbers 20 Squats

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 60lbs SandbagBurpees Over Bag Bear Crawl Drag Press Ups V- ups

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 32 Min EMOM 25lbs Vest3 Burpees 5 press Ups 10 Mountain Climbers Metcon (Time) 10* 400m RepeatsWork : Rest Ratio 1:1