WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (AMRAP – Reps) 36Min AMRAP 25lbs Vest3Pull Ups 5 Burpees 8 Press Ups 12 Narrow Squats

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 50-40-30-20-10 Reps. 25lbs VestPress Ups Burpees Squats

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 25lbs VestBurpee Pull Ups Hindu Press Ups Lateral Lunges Metcon (Time) 10*400m RepeatsWork Rest Ratio 1:2

Blue Ridge CrossFit – CrossFit Warm-up Bench Press (Climbing) M1-3: (5@75%) EMOM M4-6: (3@85%) E90s M7-9: (1@95%) EOMOM Metcon Metcon (Time) 42-30-18 Double Under Box Jump Hand Release PushupCAP: (8m)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 60lbs Sandbag. 2 Mins Rest400m Carry 30 Thrusters 12 Pull Ups 20 Press Ups 800m Run

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (Time) 30 Hang Snatch 95/65# 30 Bar Over Burpee 20 S2OH 135/95# 20 BOB 10 Clean 185/120# 10 BOB Then: 50 Deadlift 225/155# 75 Pushup 100 Airsquat*1 Athlete working *CAP: 20m

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Double Half Murph. 25lbs Vest800m Run 50 Pull Ups 75 Press Ups 150 Squats 1 Mile Run 50 Pull Ups 75 Press Ups 150 Squats 800m Run