WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 25lbs Vest. 60lbs SandbagCleans Thrusters OH Walking Lunges BO Rows Burpees Over Bag

Blue Ridge CrossFit – CrossFit Instructional Saturday 8-28-2021. Class will be dedicated in honor of our 11 fallen troops and medic in Kabul. Meet at Westfeldt River Park in Fletcher NC 0930 kickoff. Bring Water. Gear will be provided. Warm-up Conditioning 2nd BTN | 1st MARDIV Honor WOD Metcon (AMRAP – Rounds and Reps) 8.26.2021 | 12 35m & 21s (2021s) 8 SB Burpee 26 SB Clean 21 SB Squat 12 Marine Corps Pushups (E2MOM)Teams of 2 1 Athlete working Both athletes perform pushups

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Mile Ruck. 35lbs Ruck.Every Mile 20 Press Ups 20 Squats 20 OH Pres 200 Flutter Kicks

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (10,8,6,4/MW) (8m) Transition: (3m) Conditioning Metcon (No Measure) Circuit: 40/20 | 4rds Delt Raise Split Squat Hammer Curl Split RDLWT: Athlete choice

Blue Ridge CrossFit – CrossFit Metcon (Time) 5 Rounds. 2 Mins Rest. 60lbs Sandbags100m OH Carry 10 Thrusters 10 Rows 10 Press Ups 10 Ground To Shoulder 200m Carry

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (10,8,6,4/MW) (10m) Transition: (3m) Metcon Metcon (Time) 21-15-09 Hang Snatch 115/75# HSPUCAP: (8m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (10,8,6,4/MW) (14m) Transition: (4m) Metcon Metcon (Time) 15 Clean & Jerk 135/95# 100m Run 100 Double Under 75m Run 75 Dubs 50m Run 50 Dubs 25m Run 25 Dubs 15 C&JCAP: (10m) WT: 50% C&J 1RM

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (10,8,6,4/MW) (12m) Transition: (4m) Metcon (Time) 30 Strict Wide Grip PUL Then: 22-16-10 OHS Rev Lunge L/R=2 Floor Press Then: 60 Ring PUWT: 135/95 (55% OHS 1RM)