WOD

Blue Ridge CrossFit – CrossFit Warm-up Benchmark Gymnastics All movements judged. (3m) Rest between components 100 Double Under (Time) Max Distance Broad Jump (Distance) Strict Pull Up (Max Effort) 100 BURPEES FOR TIME (or 150 RX+) (Time)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 25lbs Vest200m Run 25 Press Ups 25 Burpees 25 Spiderman Press Ups 25 Leg Raises 200m Run

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

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 32 Min AMRAP. 25lbs Vest10 Box Step Overs 22″ Box 8 Burpees 6 Bulgarian Split Squat 4 Diamond Press Ups

Blue Ridge CrossFit – CrossFit Warm-up Benchmark/Strength The Other Total (Total Weight) Clean (1 Rep Max)Bench Press (1 Rep Max)Overhead Squat (1 Rep Max)All 1RM attempts judged

Blue Ridge CrossFit – CrossFit Warm-up Benchmark/Strength The Other Total (Total Weight) Clean (1 Rep Max)Bench Press (1 Rep Max)Overhead Squat (1 Rep Max)All 1RM attempts judged

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 25lbs Vest200m Run 12 Burpee Braod Jumps 12 Walkout Press Ups 20 Kick Throughs 90 Secs Plank

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Murph. 25lbs Vest1 Mile Run 100 Pull Ups 200 Press Ups 300 Squats 1 Mile Run