WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 30 Min EMOM. 25lbs Vest2 Walk Out Press Ups 2 Squat, Lunge, Lunge 1 Burpee Metcon (Time) 4* 800m Repeats2 Mins Rest

Blue Ridge CrossFit – CrossFit Warm-up Benchmark/Strength Total Time: (36m) Back Squat (Workup to 1RM) Front Squat (Workup to 1RM) Overhead Squat (Workup to 1RM) All 1RM attempts must be witnessed or video submission

Blue Ridge CrossFit – CrossFit Warm-up Benchmark Olympic Lifting Snatch (Work up to 1RM) (12m) Benchmark WOD Isabel (Time) For Time: 30 Snatches, 135# / 95#*2 Heats *All athletes judged

Blue Ridge CrossFit – CrossFit Warm-up Instructional *Athletes have (30m) to work up to 1RM on all lifts. *All 1RM attempts must be witnessed or videoed and submitted for entry. Benchmark/Strength Bench Press (Work up to 1RM) Wide Grip Bench Press (Work up to 1RM) Close Grip Bench Press (Work up to 1RM)

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 Metcon (Distance) (30m) Farmer Carry 24/16kg *EOMOM: 15 Pushups 12 AKS 09 Burpee

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (8,6,4,2/MW) (7m) Transition: (3m) Metcon Metcon (No Measure) CIRCUIT | 40/20 | 3rds DB Fly KB Front Sumo Squat DB Reverse Fly KB Sumo RDLWT: Athlete choice

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (8,6,4,2/MW) (14m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (9m) 3 Snatch 135/95# 6 OHS 9 Box Jump 24/20″*WT: (75%) of Snatch 1RM