WOD

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (AMRAP – Rounds and Reps) 18m Running Clock: M1-10: 10 Snatch 135/95# 20 Ring Dip M10-18: 08 Clean 185/120# 16 Pullup1 Athlete working at a time

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (8×2/90%) (9m) Gymnastics Strict Toes-To-Bar (2xME/60s) Rest: (75s) between sets Metcon Metcon (5 Rounds for reps) CIRCUIT | 2m/2m | 5rds ME/60s WallBall Shot ME/Remaining time Burpee BJ-Over 24/20″ ME/60s WBS ME/Remaining Time BJ ME/60s WBS ME/Remaining Time Burpee ME/60s WBS ME/Remaining Time MB Stepup ME/60s WBS ME/Remaining Time MB BurpeeRest: 2m Between rds WT: MB 20/14# Rx+: Vets 20/14# Warm-up

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36 Min AMRAP. 25lbs Vest5 Hidhu Press Uos 5 Dips 12 Lateral Lunges

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (8×2/90%) (9m) Gymnastics Deficit Pushup (ME/60s) Rest: (75s) between each set Metcon Metcon (AMRAP – Rounds and Reps) With an (18m) running clock: 50 Plate Situp 100 Plate Lateral Hop L/R=2 150 Plate Flutter L/R=1 200 Double Under (Buy-in) Then: (With remaining time) AMRAP 12 C2B 09 Clean 135/95# 06 Plate Stepup 24/10″Score: AMRAP ONLY Plate: 45/25#

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (8×2/90%) (14m) Gymnastics L-Sit Raises (Pullup Bar) (ME/60s) Rest: (75s) between sets (Compare to wk 1&2) Metcon Metcon (Time) 21-15-09 Deadlift Back Squat Floor PressCAP: (12m) WT: 185/120#: 70% of BP 1RM

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 25lbs Vest800m Run 15 Pull Ups 20 Press Ups 30 Squats 30 Butterfly Sit Ups

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36min AMRAP. 25lbs Vest.8 Press Ups 15 Squats

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (7×3/85%) (8m) Gymnastics Strict Toes-To-Bar (2xME/60s) Rest: (75s) between sets Metcon Metcon (4 Rounds for reps) CIRCUIT: 40/20 | 4rds Weighted Scissor L/R=1 Windmill Weighted Bridge Banded AbductionWT: Athlete Choice