WOD

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (8m) 8 Pistol Squat L/R=2 8 HSPU Rest: (4m) (7m) 40′ 2A Walking Lunge 55/35# 7 HSPU Rest: (3m) (6m) 30′ SA OH Walking Lunge 55/35# 6 HSPU

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 25lbs VestSpiderman Press Ups Dips Leg Raises Burpees

Blue Ridge CrossFit – CrossFit Warm-up Superset 15s Rest between exercises 45s Rest between sets Bench Press (3xME/60s) Jacknife (3xME/60s) Rest: (3m) Superset 15s Rest between exercises 45s Rest between sets Back Squat (3xME/60s) SL Strict Knee to Elbow (3xME/60s) Rest: (3m) Metcon Metcon (4 Rounds for reps) (4rds) 30s/ME 2A DB TSTR 35/20# 30s/ME Box Jump 24/20″ 30s/ME 2A KB Hang Clean 24/16kg 30s Rest

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) “CINDY” *E3MOM: (5 Cluster 155/105#)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 20,15,12,10,8,5 Reps 60lbs SandbagCleans Thrusters Zercher RDL

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Mile Ruck 35lbsEvery 800m 25 Squats 20 Lunges 10 Press Ups

Blue Ridge CrossFit – CrossFit Superset 3 Sets Bench Press 3xME/60’s Box Jump 3xME/60’s 3M Rest Back Squat 3xME/60’s Push-up 3xME/60’s 15s rest each movement 45s rest each set 2 min rest 100 Sit up (Time) 100 sit-up for time 5 minute Cap