WOD

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (AMRAP – Rounds and Reps) (18m) 5 DB Front Squat 10 DB Push Press 15 DB Hang Clean 20 DB Pushup *Athlete A working/Athlete B Hanging hollow from Pullup Bar*2 Athlets working *Athletes can only work when athlete is hanging *At min 9 Athlete B moves to plank hold

Blue Ridge CrossFit – CrossFit Warm-up Strength Push Press (8×3/Climbing from 70%) E75s Transition: (3m) Weightlifting Hang Snatch + Overhead Squat (6×1/Climbing from 55%) E60s Workup to a heavy complex Snatch + OHS (6×1/Climbing from 55%) E65s Workup to heavy complex

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 60lbs Vest.200m OH Carry 25 Thrusters 25 Rows 50m Bear Crawl Drag 25 clean 25 Press Ups 400m Run

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (8×3/Climbing from 70%) E75s Transition: (4m) Metcon Metcon (AMRAP – Reps) (6m) 1/1,2/2,3/3…Climbing HSPU Strict Pullup REST: (3m) (6m) 1/1,2/2,3/3…Climbing Air Squat Stepup 24/20′Rx+: Vest/RuK 20/14#

Blue Ridge CrossFit – CrossFit Warm-up Strength Pendlay Row (8×3/Climbing from 70%) E75s Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (15m) 6 Deck Squat 9 Combat Burpee 12 Box Jump 24/20″ *21 Double Under EMOM

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (8×3/Climbing from 70%) E75s Transition: (4m) Metcon Metcon (AMRAP – Reps) (4m) ME Handstand Walk *10 WallBall Shots each break Rest: (4m) (3m) ME RMU *7 Burpee each break (2m) ME Pistol Squat L/R=2

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (8×3/Climbing from 70%) E75s Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (18m) 15 ABmat Situp 12 SB Chest Slam 9 T2B 6 SB Cluster 3 BMU

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 1-10-1 Ladder. 25lbs VestBurpees Pull Ups Spiderman Press Ups