WOD

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting Mid-Hang Power Clean (7×3/80%) E75s Metcon Metcon (Time) 15-12-09 HSPU AKS KB Front Rack Reverse Lunge L/R=2 100 Air Squat 09-12-15 HSPU AKS KB FR Rev LungeCAP: 20m WT: 24/16kg Rx+: 32/20kg

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 10-1-10 Ladder. 25lbs VestDiamond Press Ups Reverse Lunges Butterfly Sit Ups

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 3 Mins Rest. 25lbs Vest1 Mile Run 20 Walk Out Press Ups 10m Bear Crawl 30 Squats 30 Lateral Lunges 1 Mile Run

Blue Ridge CrossFit – CrossFit Warm-up Strength Split Squat (3×12/MW) (12m) Transition: (2m) Accessory Dumbbell Military Press (2xME/60s) Rest: (60s) Between sets Transition: (2m) Core Metcon (3 Rounds for reps) CIRCUIT: 40/20 | 3rds Banded Crunch Side Plank Raise L Side Plank Raise R L-Sit Scissor L/R=1

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 25lbs VestPull Ups Press Ups Squats Butterfly Sit Ups

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting High Hang Power Clean (7×3/80%) E75s Transition: (4m) Metcon Metcon (AMRAP – Reps) CIRCUIT | 60s/75s | 3rds Bike Clean 135/95# Row Floor Press 135/95#WT: 50% of BP 1RM Rx+: 185/120# Score: Calories as reps

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2Mins Rest. 60lbs Sandbag400m Carry 30 Cleans 30 Thrusters 30 Squats 30 Good Mornings 30 V-Sits 400m Run

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 10 Rounds. 1 Mins Rest. Bodyweight5 Pull Ups 10 Press Ups 15 Squats Metcon (Time) 10*400m Repeats1:2 Work Rest Ratio