WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Paused Front Squat (4×6/MW | 21X1) (12m) Transition: (3m) Metcon Metcon (Time) 10,8,6,4,2 Pistol Squat L/R=2 Devil Press 55/35#CAP: (8m)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 60lbs Sandbag500 Thrusters

Blue Ridge CrossFit – CrossFit Warm-up Benchmark Olympic Lifting Athlete has 15m to establish 1RM in 3 lifts (MC/PC/SC) Muscle Clean (Establish 1RM) (5m) Power Clean (Establish 1RM) (5m) Squat Clean (Establish 1RM) (5m) Transition: (2m) Metcon Metcon (5 Rounds for time) Sprint work: 100m (Rest: 60s 200m Rest: 90s 300m Rest: 120s 400m Rest: (180s) 500m

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 60lbs SandbagFront Squats Walking Lunges Burpess Over Bag Metcon (Time) 8 * 400m RepeatsWalk Back To Start Is Rest

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36 Min AMRAP 25lbs Vest5 Diamond Press Ups 5 Sissy Squats 5 Burpees Metcon (Time) 10km RunTime Trial. Max Effort

Blue Ridge CrossFit – CrossFit Warm-up Strength Paused Deadlift (4×6/MW | X121) (13m) Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) With a 16m running clock: (9rds) 5 C2B 10 HSPU 15 Box Jump 24/20 Then: (With remaining time): AMRAP: “CINDY” (5 Pullup/10 Pushup/15 Airsquat)Score: Rounds & Reps of CINDY

Blue Ridge CrossFit – CrossFit Warm-up Skill Transfer Clean Weightlifting Muscle Clean (5×3/60%-Climbing to MW) E60s Power Clean (5×3/60% – Climbing to MW) E75s Squat Clean (5×3/60% – Climbing to MW) E90s Metcon Metcon (Weight) (8m) 5 Clean 135/95 5 RMU 4 Clean 155/105 4 RMU 3 Clean 185/120 3 RMU 2 Clean 215/135# 2 RMU AMRAP Cleans 235/145#*WT: Start @ 50% Clean 1RM then climb accordingly *After final set of 2 RMU complete as many reps as possible . Score: Total weight moved of final cleans

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5. 25lbs Weighted Vest & 60lbs SandbagPower Cleans Burpees Over Bag OH Bag Throws Bear Hug Kneeling To Standing Metcon (Time) 8 * 50m Bear CrawlWork : Rest 1:1