WOD

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (3 Rounds for reps) (7m) 7 Deadlift 225/155# 7 Bar facing Burpee *Athlete B: Holding plate OH 45/25# Rest: (3m) (6m) 6 Clean 155/105# 6 Bar Facing Burpee * Athlete B: Holding Hollow (Pullup) Rest: (4m) (5m) 5 Snatch: 115/75# 5 BFB *Athlete B: (Holding Handstand

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 10 Rounds. 25lbs Vest. 60lbs Sandbag. 1 Mins Rest8 Pull Ups 12 Press Ups 15 Thrusters 20 Cleans 90 Secs Hollow Body Hold

Blue Ridge CrossFit – CrossFit Warm-up Strength Pendlay Row (Climbing:) 1-2: (8@65%) E65s 3-4: (6@75%) E75s 5-6: (4@85%) E90s Transition: (3m) Metcon Metcon (6 Rounds for time) Sprintwork: (6rds) 100m Dash 1-3: (60s Rest) 3-6: (90s Rest)

Blue Ridge CrossFit – CrossFit Warm-up Strength Push Press (Climbing:) 1-2: (8@65%) E65s 3-4: (6@75%) E75s 5-6: (4@85%) E90s Transition: (3m) Metcon Metcon (4 Rounds for reps) A: (1m) G2OH 155/105# Rest: (2m) B: (2m) C&J 135/95# Rest: (3m) C: (3m) Snatch 95/65# Rest: (4m) D: (4m) TSTR 75/55#

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 25lbs Vest 60lbs Sandbag. 2 Mins Rest200m OH Carry 12 Thrusters 12 BO Rows 12 Cleans 12 Ground To Shoulder 12 Get Ups 400m Carry

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (Climbing: ) 1-2: (8@65%) 3-4: (6@75%) 5-6: (4@85%) Transition: (4m) Metcon Metcon (Time) 10/10, 9/9, 8/8, 7/7…1/1 MB Clean 20/14# Pullup *20 DU after each RD.CAP: (12m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (Climbing:) 1-2: (8@65%) 3-4: (6@75%) 5-6: (4@85%) Transition: (4m) Metcon Metcon (Time) 50 Double Under 25 MB Burpee 45 DU 20 MB Burpee 40 DU 15 MB Burpee 35 DU 10 MB Burpee 30 DU 05 MB BurpeeMB: 20/14# CAP: (8m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (Climbing:) 1-2: (8@65%) 3-4: (6@75%) 5-6: (4@85%) Transition: (4m) Metcon Metcon (AMRAP – Rounds) Death by Thruster: 95/65#