WOD

Blue Ridge CrossFit – CrossFit Warm-up Core Metcon (8 Rounds for reps) CIRCUIT | 20/40 (8rds) 20s/ME Vup*40s Rest after each set *2m Transition Gymnastics Kipping HSPU | Max Effort (2m) *4m Transition Metcon Metcon (AMRAP – Rounds and Reps) (6m) OHS (Overhead Squat) 95/65 *5 Bar Over Burpee every 10 reps*Rx+: 115/75# *WT: 50-55% of OHS 1RM

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (7 Rounds for reps) CIRCUIT (20/40 | 7rds) 20s/ME Deadlift 225/155#Rx+: 275/185# *WT: 55-60% of DL 1RM *3m Transition Gymnastics Ring Row | Max Effort (3min) (*3m Transition) Metcon Metcon (Time) 12/10/8/6/4/2 Push Jerk 155/105# *10 Box Jump after each set 24/20″*Rx+: PJ: 185/125# BJ: 30/24″ *WT: 65-70% PJ 1RM

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (8 Rounds for reps) Circuit (20/40 | 8rds) 20s/ME Power Snatch 135/95# *REST: 40s each Rd.*Rx+: 165/110# *2m Transition Gymnastics Pullup | Max Effort (3min) *4m Transition Metcon Metcon (4 Rounds for reps) (4rds) 30s/ME KB Lateral Jump L/R=1 30s/ME KB Flutter Kick L/R=1 30s/ME American KB Swing 30s/ME SA KB S2OH 30s/ME KB Goblet Squat 30s/ME Russian KB Swing 60s RESTRx: 24/16kg Rx+: 32/20kg

Blue Ridge CrossFit – CrossFit Conditioning Metcon (7 Rounds for reps) ME/20s Front Squat 135/95*Rest: 40s each rd *Rx+: 165/110 *3m Transition Gymnastics Strict Ring Dip | Max Effort (2min) *3m transition Metcon Metcon (Time) (6rds) 5 Devils Press 55/35 50’ DB Walking Lunge 55/35

Blue Ridge CrossFit – CrossFit Warm-up Metcon (8 Rounds for reps) CIRCUIT (20/40 | 8rds) ME/20s Power Clean 135/95#*Rx+: 185/55# *Rest 40s Each Rd *2m Rest Gymnastics Pushup Max Effort (3min) *3m Transition Metcon Metcon (AMRAP – Rounds and Reps) (8m) 20 DU (Double Under) 5 Strict Pullup 5 T2B (Toe to Bar)

Blue Ridge CrossFit – CrossFit Warm-up (5m) Mobility Shoulder/Neck (12m) Metcon Partner WOD (Teams of 2) Metcon (Time) (5Rds) *5 DB Burpee 55/35# Then: 5 BMU (Bar Muscle Up) 9 DB Hang C&J 55/35# 13 DB Deadlift 55/35#*BOTH Athletes must complete 5 DB Burpees before each Rd. *THEN: *Athlete (A) must complete 1 FULL Rd. before partner (B) can work. Partner (B) must complete full Rd before athlete (A) can commence *EACH Athlete must complete 5 Rds independently while BOTH Athletes complete 10 Rds of DB Burpee

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (12 Rounds for reps) EMOM (12) E: 7 FS (Front Squat)/MW O: 10 K2E (Knee to Elbow)*WT: Athlete Choice *Record WT. in “Notes” *4m Transition Core Metcon (12 Rounds for reps) Circuit (30/30 | 4rds) ME/30s MB ABmat Situp ME/30s Tuck Crunch ME/30s Hollow Body Hold*WT: Athlete choice *Record WT. in “Notes”

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (12 Rounds for reps) EMOM (12) E: 08 Bench Press/MW O: 10 Strict Chin up*WT: Athlete Choice *Record Wt. in “Notes” *4m Transition *Classes larger than 9 Alternate Stations Accessory Metcon (12 Rounds for reps) Circuit (30/30 | 4rds) ME/30s DB Chest Press ME/30s DB Reverse Fly ME/30s Flexed Arm Hang*WT: Athlete Choice *Record WT. in “Notes”