WOD

Blue Ridge CrossFit – CrossFit Metcon (Time) HANG ON AND……FOR TIME (PARTNER) 94 CAL BAR HANG BUY OUT 45 HSPU (SPLIT REPS) RX+ 20/14 LB VEST *ATHLETE A PERFORMS CALS WHILE ATHLETE B HANGS FROM BAR. WHEN ATHLETE DROPS FROM BAR BOTH ATHLETES SPLIT 26 AIR SQUATS. ATHLETES MUST SWITCH MOVEMENTS EVERY TIME. CONTINUE TILL 94 REPS ARE FINISHED.

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Bodyweight AMRAP 40 mins.400m Run 10 Press Ups 5 Burpees Tuck Jumps

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 45lbs Sandbag1 Mile Run 25 Cleans 25 Thrusters 25 Ground to Shoulder 25 Flutter Kicks

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36 Min EMOM 25lbs Vest2 Pull Ups 3 Squats 3 Press Ups Metcon (Time) 4*200mWork: Rest Ratio 1:1

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (EMOM | 8rds) Min 1-4: 4 reps Min 5-8: 6 reps WT: Max Effort Transition: (3m) Metcon Metcon (Time) 42 Pullup 21 Power Clean 30 C2B 15 Front Squat 15 BMU 09 Squat cleanWT: 135/95# (50% of SC 1RM) CAP: 10m

Blue Ridge CrossFit – CrossFit Warm-up Superset Reverse Grip Bent Over Row (5xME/30s) WT: Athlete Choice Russian Twist (5xME/30s) WT: Athlete Choice Transition: (3m) Metcon Metcon (Time) (5rds) 100m Run 50m Farmer Walk 25m Lunge 10 Stone G2OS

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36Min EMOM. 45lbs Sandbag2 Thruster 2 Press Ups 8 Mountain Climbers

Blue Ridge CrossFit – CrossFit Warm-up Superset 10s Rest between exercises 30s Rest between sets Low Bar Back Squat (5xME/30s) WT: Athete choice Pike Push-up (5xME/30s) Transition: (4m) Metcon Metcon (Time) 10 Snatch 95/65# 10 Bar Facing Burpee 10 Clean 135/95# 10 BFB 10 Front Squat 155/105# 10 BFBWT: Start 50% of Snatch 1RM (Climb accordingly) *CAP: (10m)