WOD

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting High Hang Muscle Snatch (1×3/65% | 1×3/70% | 1×3/80%) E90s High Hang Power Snatch (1×2/65% | 1×2/70% | 1×2/80% ) (3rd Pull)E90s High Hang Squat Snatch (6×1/Climbing to MW | Starting @ 70%+) E90s *3m Transition Metcon Metcon (AMRAP – Rounds and Reps) (5m) 2,2/4,4/6,6/8,8… HSC (DB Hang Squat Clean) 55/35# HSPU (Handstand Pushup)*HSC: 2 Arm

Blue Ridge CrossFit – CrossFit Warm-up Strength Wide Grip Shoulder Press (1×7/68% | 1×5/72% | 1×3/80%) E90s Reverse Grip Shoulder Press (1×7/68% | 1×5/72% | 1×3/80%) E90s Shoulder Press (6×1/Climbing to MW | Starting @ 70%+) E90s *3m Transition Metcon Metcon (AMRAP – Rounds and Reps) (5m) 5 Deadlift 245/155# 10 Barbell Pushup

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting High Hang Muscle Clean (E90s) 1×3/65% | 1×3/70% | 1×3/80% High Hang Power Clean (1×2/65% | 1×2/70% | 1×2/80%) E90s High Hang Squat Clean (6×1/Climbing to MW | Start @ 70%) E90s *4m Transition Metcon Metcon (AMRAP – Rounds and Reps) (5m) 5 DB Box Step-on-over 10 DB Pushpress 55/35#*GO HARD GO FAST

Blue Ridge CrossFit – CrossFit Warm-up Strength Bulgarian Split Squat (1×7/68% | 1×5/72% | 1×3/80%) E2MOM Front Rack Forward Lunge (1×7/68% | 1×5/72% | 1×3/80%) E2MOM Back Rack Reverse Lunge (6×1/Climbing to MW | Starting @ 70%) E90s *4m Transition Metcon Metcon (AMRAP – Rounds and Reps) (5m) 10 WBS (Wallball Shot) 20/14# 5 Burpee to Bar*Rx+: WBS: 25# Burpee to Pullup *Bar 6″ above outreached hands

Blue Ridge CrossFit – CrossFit Warm-up Mobility Hip (12m) Metcon Partner WOD (Teams of 2) Metcon (AMRAP – Rounds and Reps) (24m) 2,2,2,/4,4,4/6,6,6/8,8,8… Overhead Frwd Lunge 95/65# | L/R=2 Pullup Clean & Jerk 95/65# Toe to Bar *20 Double Under after each RdRx+: 135/75# *WT: 50% of C&J 1RM

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting high hang clean and jerk (1×3/65% | 1×3/70% | 1×3/80%) E2MOM mid hang clean and jerk (1×2/65% | 1×2/70% | 1×2/80%) E2MOM Clean and Jerk (6×1/Climbing to MW | Starting @ 70%+) E90s *3m Transition Metcon Metcon (AMRAP – Rounds and Reps) (8m) 8 Vup 8 HSPU 8 SA Russian KB Swing 24/16kg | 8L/8R

Blue Ridge CrossFit – CrossFit Warm-up Strength Close Grip Bench Press (1×9/65% | 1×6/70% | 1×3/80%) E2MOM Wide Grip Bench Press (1×9/65% | 1×6/70% | 1×3/80%) E2MOM Bench Press (6×1/Climbing to MW | Starting @ 70%) E90s *3m Transition Metcon (AMRAP – Rounds and Reps) (8m) 8 OH Stepup 45/25# | 24/20″ | L/R=2 8 Burpee Box Jump 24/20″ 8 Russian Twist 45/25#*Rx+ 55/35# *Use Plate for WT’d movements

Blue Ridge CrossFit – CrossFit Warm-up Mobility Ankle Metcon Metcon (2 Rounds for reps) (10m) 20′ KB Bear Crawl (Forward) 24/16kg 20′ KB Bear Crawl (Backward) 24/16kg 20 KB Lateral Hop L/R=2 20 KB SA Pushup 10L/10R Then: Rest: (2m) Then: (8m) 15′ SA KB Lunge (R) 24/16kg 15′ SA KB Lunge (L) 24/16kg 15 KB SDHP 24/16kg 15 American KB Swing 24/16kgKB Lunge: Suitcase carry