WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 21 Reps Of Each. 25lbs Vest. 2 Mins RestPull Ups Burpees Kick Throughs Walking Lunges Leg Raises

Blue Ridge CrossFit – CrossFit Warm-up Strength Pendlay Row (8×3/80% | E75s) Transition: (3m) Metcon Metcon (3 Rounds for reps) Sprint Work | Circuit | 30/60 | 3rds ERG BIKE (Upper Only) Jump Rope Bike (Lower)Stagger Heats

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 25lbs Vest800m Run 20 Pull Ups 30 Press Ups 50 Squats

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (8×3/80%) *E75s Transition: (4m) Metcon Metcon (3 Rounds for weight) CIRCUIT | 60/60 | 3rds SA KBS (30sR/30sL) SA KB Rack Reverse Lunge (30sR/30sL) SA KB Hang C&J (60sR) SA KB Hang C&J (60sL)WT: Athlete choice

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (8×3/80%) E75s Transition: (4m) Metcon Metcon (Time) (3rds) 10 Front Squat 10 Power Clean 10 Jerk135/95# *Grace Wt. *CAP: (8m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (10×2/90% (CAP) E60s Metcon Metcon (3 Rounds for reps) CIRCUIT | 3M/3M | 3RDS AMRAP 15 CAL Bike 10 Mountain Tappers L/R=1 5 Devil Press 55/35#

Blue Ridge CrossFit – CrossFit Warm-up Strength Push Press (10×2/90%) E45s Transition: (4m) Metcon Metcon (Time) 800m Run 8 DL 255/155# 600m Run 6 DL 315/205# 400m Run 4 DL 405/260#WT: Start 65% of 1RM and climb accordingly CAP: 16m

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 60lbs Sandbag800m Run 25 Devils Press 25 BO Rows 25 Ground To Shoulder 25 Good Mornings 90 Secs Hollow Body Hold