WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 25lbs VestBurpee Pull Ups Press Up +4 Mountain Climbers Squat Jumps Butterfly Sit Ups

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (AMRAP – Rounds and Reps) (22m) 50m 2A Farmer Walk 24/16kg 11 Cluster 135/95#1 Athlete working at a time

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Mile Ruck. 35lbs RuckEven Miles 50 Press Ups Odd Miles 50 OH Walking Lunge

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 25lbs Vest800m Run 100 Pull Ups 800m Run 200 Press Ups 800m 300 Squats 800m Run

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (9,7,5,3/MW) (7m) Transition: (3m) Core Metcon (No Measure) Circuit | 40/20 | 3rds Plank/Hip Abduction (L) Windmill (L) Plank Hip ABD (R) WM (R)

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (9,7,5,3/MW) (8m) Transition: (3m) Metcon Metcon (Time) 10 FP (Floor Press) 155/105# 10 GS (Goblet Squat) 24/16kg 200m Run 15 FP 15 GS 300m Run 20 FP 20 GS 400m Run 25 FP 25 GS 500m RunCAP: (20m) WT: 60% of BR 1RM

Blue Ridge CrossFit – CrossFit Metcon (Time) 25lbs Vest1 mile Run 100 Pull Ups 1 Mile Run 100 Burpees 1 Mile Run

Blue Ridge CrossFit – CrossFit Warm-up Back Squat (9,7,5,3/MW) (13m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (17m) 400m Run 8 Deadlifts 225/120# 16 Barbell PushupWT: 60% of DL 1RM