WOD

Blue Ridge CrossFit – CrossFit Warm-up Conditioning METCON “A” & METCON “B” Teams of 2 (Partner WOD) A:: Metcon (Weight) (8m) ME Deadlift 1/2 Combined bodyweight*Teams of 2. Athlete (A) on bar, Athlete (B) holding Roman Chair. *Athlete (A) can perform reps ONLY when athlete (B) is in RC hold *Score: Total weight. *REST: (3m) Then METCON “B” B:: Metcon (AMRAP – Rounds and Reps) (21m) 21 Pushup 18 Box Jump 24/20″ 15 SA DB Hang Clean 55/35# 12 DB Goblet Squat 55/35#*Rx+: PU: HSPU BJ: 30/24″ DB: 70/45# *1 Athlete working, 1 Athlete resting

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 50-40-30-20-10 Ladder 25lbs VestPress Ups Lateral Lunges Butterfly Sit Ups

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 2*25lbs Dumbbells200m Farmers Carry 12 Cleans 12 Thrusters 20 Front Rack Walking Lunges 12 Arnold Press 12 High To Low Wood Chop (each side)

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (Climbing: ) 1-2: (12/45%) E85s 3-4: (10@55%) E95s 5-6: (8@65%) E105s Transition: (4m) Metcon Metcon (Time) 21-15-09 SDHP 115/75# Ring DipCAP: (5m)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 10 Rounds. 1 Mins Rest. 25lbs Vest10 Press Ups 8 Burpees 5 Pull Ups 60 Secs Hollow Body Hold

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest1 Mile Run 30 Burpees 30 Spiderman Press Ups 30 Walking Lunges 300 Flutter Kicks

Blue Ridge CrossFit – CrossFit Warm-up Deadlift (Climbing:) 1-2: (12@45%) 3-4: (10@55%) 5-6: (8%65%) Transition: (4m) Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

Blue Ridge CrossFit – HDS-Hybrid Athlete