WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (8×2/90%) (9m) Gymnastics Deficit Pushup (ME/60s) Rest: (75s) between each set Metcon Metcon (AMRAP – Rounds and Reps) With an (18m) running clock: 50 Plate Situp 100 Plate Lateral Hop L/R=2 150 Plate Flutter L/R=1 200 Double Under (Buy-in) Then: (With remaining time) AMRAP 12 C2B 09 Clean 135/95# 06 Plate Stepup 24/10″Score: AMRAP ONLY Plate: 45/25#

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (8×2/90%) (14m) Gymnastics L-Sit Raises (Pullup Bar) (ME/60s) Rest: (75s) between sets (Compare to wk 1&2) Metcon Metcon (Time) 21-15-09 Deadlift Back Squat Floor PressCAP: (12m) WT: 185/120#: 70% of BP 1RM

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 25lbs Vest800m Run 15 Pull Ups 20 Press Ups 30 Squats 30 Butterfly Sit Ups

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36min AMRAP. 25lbs Vest.8 Press Ups 15 Squats

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (7×3/85%) (8m) Gymnastics Strict Toes-To-Bar (2xME/60s) Rest: (75s) between sets Metcon Metcon (4 Rounds for reps) CIRCUIT: 40/20 | 4rds Weighted Scissor L/R=1 Windmill Weighted Bridge Banded AbductionWT: Athlete Choice

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (7×3/85%) (14m) Gymnastics L-Sit Raise (Rings) (2xME/60s) Rest: (75s) between sets Metcon Metcon (AMRAP – Reps) (9m) M1-3: SA KB Clean M3-6: SA KB S2OH M6-9: SA KB Front SquatEMOM: (3) Burpee Over Bell WT: 32/24kg

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 10 Rounds. 1 Mins. 69lbs Sandbag5 Cleans 5 BO Rows 5 Thrusters 5 Get Ups 400m Run (no sandbag)

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (7×3/85%) (14m) Gymnastics Strict-Chinup (2xME/60s) Rest: (75s) between sets (Compare to Week 1&2) Metcon Metcon (AMRAP – Rounds and Reps) (8m) 8 SA DB Devil Press 55/35# 8 DB Russian Twist 55/35# L/R=1