WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Murph Split. 25lbs Vest.1 Mile Run 50 Pull Ups 100 Press Ups 150 Squats (Remove Vest) 50 Pull Ups 100 Press Ups 150 Squats 1 Mile Run

Blue Ridge CrossFit – CrossFit Warm-up Strength Barbell-Upright Row (4×8/65%) (8m) Transition: (3m) Core Metcon (No Measure) Circuit: 40/20 | 3rds Russian Twist Windmill (L) Windmill (R) Weighted FlutterWT: Athlete Choice

Blue Ridge CrossFit – CrossFit Metcon (Time) Bodyweight. 3 Rounds 2 Mins Rest800m Run 10 Burpee Pull Ups 20 Press Ups 30 Tuck Jump Squats 50m Walking Lunges 20m Bear Crawls

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36 Min AMRAP 25lbs Vest4 Burpees 5 Jump Squats 8 Press Ups 20 Mountain Climbers

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 35lbs Ruck. 2 Mins Rest800m Ruck 10 Devils Press 10 Thrusters 10 Front Squats 10 RDL 10 Cleans 100 Flutter Kicks 400m Ruck

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Murph 35lbs Ruck1 Mile Ruck 100 Pull Ups 200 Press Ups 300 Squats 1 Mile Ruck

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×8/70%) (8m) Transition: (3m) Metcon Metcon (Time) 20/10,19/9,18/8,17/7,16/6,15/5,14/4,13/3,12/2,11/1 Wallball Shot 20/14# Hang Power Clean 95/65#WT: (60% of HPC 1RM)

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (4×8/70%) *14m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (20m) 50 V-up 50 ABmat Situp 50 Air Squat (Buy-in) Then: (With Remaining Time: AMRAP 10 SA DB Hang Squat Clean 5 BMU 10 SA DB S2OH 5 C2BDB: 55/35# | L/R=2