WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Close Stance Deadlift (4×10/65%) (13m) Transition: (4m) Metcon Metcon (3 Rounds for reps) CIRCUIT | 60/30 | 3rds Handstand Walk ABmat Situp Strict Pullup Vup

Blue Ridge CrossFit – CrossFit Warm-up Strength Close Grip Bent Over Row (4X10/65%) (9m) Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (6m) 10 MB Chest Slam 20/14# 8 MB Clean 6 Power Clean 185/120# Rest: (4m) (6m) 10 WallBall Shot 20/14# 8 MB Burpee 6 Front Squat 135/95#WWT: 65-70% of Clean 1RM

Blue Ridge CrossFit – CrossFit Warm-up Strength Reverse Grip Bench Press (4×10/65%) (13m) Transition: (4m) Conditioning Metcon (5 Rounds for time) 50m Sprint Rest: (60s) 100m Sprint Rest: (2m) 200m Sprint Rest: (3m) 300m Sprint Rest: (4m) 400m Sprint

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (4×10/65%) (14m) Transition: (4m) Metcon Metcon (Time) 800m Run Then: (3rds) 8 DB Snatch 6 DB OH Reverse Lunge L/R=2 4 DB Man-Maker Then: 800m RunWT: 55/35# CAP: (20m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Front Squat (4×10/65% ) (14m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (5m) 10 Thruster 95/65# 05 BMU Rest: (5m) (5m) 10 WBS 20/14# 05 C2B Rest: (5m) (5m) 10 Burpee 05 Pullup

Blue Ridge CrossFit – CrossFit Warm-up Strength Sumo Deadlift (4×10/65%) (15m) Transition: (4m) Metcon Metcon (AMRAP – Reps) (7m) DB Burpee Stepup 55/35# 24/20″ *15 Double Under EMOM

Blue Ridge CrossFit – CrossFit Instructional This block will integrate daily strength components integrated with metabolic conditioning Warm-up Strength Wide Grip Bench Press (4×10/65%) (14m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (12m) 8 2A DB Snatch 10 DB Goblet Squat 12 DB Deficit PushupWT: 55/35#

Blue Ridge CrossFit – CrossFit Instructional *2 Heats. (All athletes judged) **Athletes officially competing must submit videos direct to VETwod Warm-up Athlete choice (6m) Benchmark WOD Red White & BULLIT | Workout #3 (Time) 50 Sandbag Seated Press 50 Sandbag Over the Shoulder 50 Burpees Over the Sandbag 50 Sandbag Lunges*CAP: (15m) **Sandbag Weights: Men 55lbs/ Women 35lbs ***Score: Total Time – If athletes reach the time cap, add one second to the cap time for every rep not completed.