WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 60lbs SandbagThrusters Burpees Over Bag Ground To Shoulder Leg Raises

Blue Ridge CrossFit – CrossFit Warm-up Benchmark WOD Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups*Stagger Heats. *All athletes judged

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Mile Run. 25lbs VestEvery 1/2 Mile 20 Press Ups 50 Mountain Climbers

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 10-1-10 Ladder. 60lbs SandbagCleans Front Squat BO Row

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 10 Rounds. 1 Mins Rest. 25lbs Vest5 Pull Ups 10 Press Ups 10 Sprawls 10 Butterfly Sit Ups

Blue Ridge CrossFit – CrossFit Warm-up Benchmark/Strength The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest. 2 * 25lbs Dumbbells800m Run 30 Thrusters 30 Cleans 30 Curl & Press 400m Farmers Walk

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Double 1/2 Murph. 25lbs Vest800m Run 50 Pull Ups 100 Press Ups 150 Squats 800m Run (Remove vest) 800m Run 50 Pull Ups 100 Press Ups 150 Squats 800m Run