WOD

Blue Ridge CrossFit – CrossFit Warm-up Superset 10s Rest between exercises 30s Rest between sets Sumo Deadlift (5xME/30s) WT: Athlete choice V-up (5xME/30s) Transition: (4m) Metcon Metcon (Time) (4rds) 8 SA Devils Press L/R=2 14 DB Front Squat 8 T2B 14 SA OH Reverse Lunge L/R=2WT: 55/35#

Blue Ridge CrossFit – CrossFit Warm-up Superset 10s Rest berween exercises 30s Rest between sets Wide Grip Bench Press (5xME/30s) WT: Athlete choice Strict-Chinup (5xME/30s) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (12m) 2,2,2/4,4,4/6,6,6… 2A DB Hang Snatch 35/20# 2A DB Push Press 35/20# Ring Muscle-upRx+: 55/35# *Start at 2 reps. Increase reps count by 2 each exercise/each rd.

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Rounds. 2 Mins Rest. 45lbs SadbagWork: Rest 1:1 12 Cleans 12 Military Press 12 Ground to Overhead 12 Front Squat 200m Sprint.

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit Warm-up Group Warmup! Conditioning Teams of 2 Metcon (Time) (5rds) 10 KB Hang Clean & Jerk 24/16kg 6 Stone Ground to Over Shoulder 75/50# 20′ SA KB Walking Lunge 24/16kg 200m Run*1 Athlete working at a time on ALL movements (Including run) *CAP: (25m) Mobility (12m)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) MURPH. 25lbs Vest1 Mile Run 100 Pull Ups 200 Press Ups 300 Squats 1 Mile Run

Blue Ridge CrossFit – CrossFit Warm-up Superset 10s Rest between exercises 30s Rest between sets Back Rack Reverse Lunge (5xME/30s) WT: Athlete Choice Plank Jacks (3xME/30s) Transition: 4m) Metcon Metcon (Time) 24-18-12 MB HeadShot 20/14# Snatch 95/65#

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 45lbs Sandbag1 Mile Run 25 Cleans 25 Press Ups 25 Ground to Overhead 25 Russian Twists