WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 35lbs Ruck.10 Pull Ups 20 Devils Press 30 OH Squats 100 Flutter Kicks 1 Mile Ruck

Blue Ridge CrossFit – CrossFit Warm-up Superset Back Squat (4xME/90s | 50%) Ring Rows (4xME/75s) Weighted Hollow Body Flutter Kick (4xME/60s | WT: Athlete choice) Metcon Metcon (Time) 10,9,8,7,6… Burpee AKS 24/16kg

Blue Ridge CrossFit – CrossFit

Blue Ridge CrossFit – CrossFit Metcon (AMRAP – Reps) Bench Press (4XME/90s) 55% 1 RM Metcon (AMRAP – Reps) Sit-Ups (4 X ME) 75s) Metcon (Calories) Bike Cal (4XME/60S)20s Rest Between Exercise 105s Rest Between Sets Metcon (Time) 5 Rounds For Time 100 m Run 10 Russian KBS 53/35# 8 HSPU 6 SL T2B Cap 12m

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 (Buddy WOD:) Metcon (AMRAP – Rounds and Reps) (30m) 100 Leg Toss 100 Air Squat 100 Pushup (Buy-in) Then: AMRAP 600m Row 4 Log Flip 100m OH SB Carry 10 SB G2OH Toss1 Athlete working

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Murph Add 25lbs Vest Half Way1/2 Mile Run 50 Pull Ups 100 Press Ups 150 Squats * Add Vest* 1/2 Mile Run 50 Pull Ups 100 Press Ups 150 Squats 1 Mile Run

Blue Ridge CrossFit – CrossFit Warm-up Superset 15s Rest between exercises 90s Rest between sets Shoulder Press (4xME/75s) WT: (55%) Reverse Hypers (4xME/60s) Double-Unders (4xME/45s) Transition: (4m) Metcon Metcon (Time) (4rds) 4 SA ManMaker 55/35# 8,6,4,2 BMUBMU: Start at 8reps nd decend each Rd. CAP: (10m)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 25lbs Vest. 60lbs SandbagThrusters Burpees Over Bag Bear Crawl Pulls Ground To Shoulder Get Ups