WOD

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting Push Press (1×3/65% | 1×3/70% | 1×3/80%) E90s Push Jerk (1×2/65% | 1×2/70% | 1×2/80%) E90s Split Jerk (6×1/Climbing to MW/Starting 70%) E90s *3m Transition Metcon Metcon (AMRAP – Rounds and Reps) (8m) 8 KB Snatch 24/16kg (8L/8R) 8 Goblet Squat 24/16kg 8 Ring DipRx+: 32/20kg *KBS: Hardstyle (Swinging)

Blue Ridge CrossFit – CrossFit Warm-up Strength Overhead Squat (1×9/65% | 1×6/70% | 1×3/80%) *E2MOM Back Squat (1×9/65% | 1×6/70% | 1×3/80%) *E2MOM Front Squat (6×1/Climbing to MW | Starting @70%) *E90s *4m Transition Metcon Metcon (AMRAP – Rounds and Reps) (8m) 4 T2B (Toe to Bar) 4 PUL (Pullup) 4 BMU (Bar Muscleup) 8 Front Rack Forward Lunge 115/75# | L/R=2*WT: 50%

Blue Ridge CrossFit – CrossFit Warm-up Metcon Partner WOD (Teams of 2) Metcon Metcon (Time) (3rds) 50 Mountain Climber L/R=2 50 Double Under 40 Flutter Kick L/R=1 40 ABmat Situp 30 WallBall Shot 30 Box Jump 24/20″ 20 Pullup 20 Rig Dip 10 Burpee over Abmat 10 Jumping Lunge L/R=1*1 Athlete working at a time

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting High-Hang Clean (1×4/67.5% | 1×3/72.5% | 1×2/82.5%) E2MOM Mid-Hang Clean (1×3/72.5% | 1×2/77.5% | 1×1/82.5%) E2MOM Squat Clean (6×1/Climbingto MW | Starting @ 65-70%) Every 90s *3m Transition Metcon Metcon (AMRAP – Rounds and Reps) (7m) 7 Deadlift 225/155# 7 Decline Pushup 20″Rx+: 265/175# *WT: 50%

Blue Ridge CrossFit – CrossFit Strength Bent Over Row (1×8/67.5% | 1×5/72.5% | 1×2/82.5%) E2MOM Wide Grip Bent Over Row (1×8/67.5% | 1×5/72.5% | 1×2/82.5%) E2MOM Barbell Row (Reverse Grip) (6×1/Clibing to MW | Starting @ 65-70%) *E90s *3m Transition Metcon Metcon (AMRAP – Rounds and Reps) (7m) 7 Back Squat 135/95# 7 Floor Press 135/95#*Rx+: 155/105# *WT: 50% of Bench Press 1RM

Blue Ridge CrossFit – CrossFit Warm-up Mobility Shoulder/Upper Thoracic Metcon Metcon (Time) (3rds) 25 BJ (Box Jump) 24/20″ 25 SB (Slam Ball) 25 MB Burpee + MB Head Shot 20/14# 25DU (Double Under)*CAP 16m

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting High-Hang Snatch (1×4/67.5% | 1×3/72.5% | 1×2/82.5%) E2MOM Mid-Hang snatch (1×3/72.5% | 1×2/77.5% | 1×1/82.5%) 2nd Pull PositionE2MOM Squat Snatch (6×1/Climbingto MW | Starting @ 65-70%) Every 90s *3m Transition Metcon Metcon (AMRAP – Rounds and Reps) (7m) 7 Front Squat 135/95# 7 HSPURx+: 185/120# *WT: 50%

Blue Ridge CrossFit – CrossFit Warm-up Strength Sumo Deadlift (1×8/67.5% | 1×5/72.5% | 1×2/85%) Romanian Deadlift (1×8/67.5% | 1×5/72.5% | 1×2/85%) Deadlift (6×1/Climbing Starting at 65-70%) *E90s *4m Transition Metcon Metcon (AMRAP – Rounds and Reps) (7m) 7 BB Pushup+Bent Over Row 95/65# 7 C2B (Chest to Bar)*Rx+: 135/95# *WT: 50% of BOR