WOD

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting High Hang Squat Clean (7×3/80%) E/75s Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (12m) 10 WallBall Shot 20/14 5 C2B *EOMOM: 3 Clean 185/120#*Start Clean min. 0:00

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 60lbs Sandbag800m Carry 12 Thrusters 12 Cleans 12 Front Squats 12 Press Ups 800m Run (no sandbag)

Blue Ridge CrossFit – CrossFit Benchmark WOD CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell, 24-in. boxTo learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-oversTo learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here CrossFit Games Open 22.1 Foundations (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 bear crawls 12 dumbbell snatches 15 box step-overs F: 10-lb. dumbbell, 12-in. box M: 20-lb. dumbbell, 12-in. boxTo learn more about CrossFit Games Open 22.1 Foundations (Ages 16-54) click here

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting COMPLEX: (7×3/Climbing) | E75s 1 High-Hang Power Snatch 1 Mid-Hang Power Snatch 1 Power Snatch *Workup to heavy complex Metcon Metcon (AMRAP – Rounds and Reps) With a (21m) Running clock: (3rds) 50 Air Squat 40 Pushup 30 Pullup (Buy-in) Then: (With remaining time) AMRAP 15 DB G2OH 55/35# 10 BJ On- Over 24/20″

Blue Ridge CrossFit – CrossFit Warm-up Strength Sumo Romanian Deadlift (3×10/MW) (9m) Transition: (2m) Accessory Dumbbell Chest Press (2xME/60s) Rest: (60s) between sets WT: Max Weight Transition: (2m) Metcon Metcon (Time) 50 ABmat Situp Then: 27-24-21 AKS 24/16kg TSTR 45/35#CAP: 12m

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting COMPLEX: (7×3/Climbing) | E75s 1 High-Hang Power Clean 1 Mid-Hang Power Clean 1 Power Clean *Work up to heaviest complex Metcon Metcon (AMRAP – Rounds and Reps) (16m) 20 Clean L/R=2 12 SA OHS L/R=2 06 BurpeeWT: 55/35#

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 25lbs VestBurpee Pull Ups Spiderman Press Ups Lateral Lunge (each leg) Butterfly Sit Ups

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 45lbs Ruck1 Mile Ruck 20 Press Ups 20 Squats 50 Walking Lunges 100 Flutter Kicks