WOD

Blue Ridge CrossFit – CrossFit Strength Romanian Deadlift (2×6/80% | 2×4/85%) (10m) *Transition (2m) Gymnastics Incline Hip Bridge (Extension) (ME/2m) *Transition (2m) Core Metcon (Time) (4rds) 35 Double Under 25 Goblet Squat 24/16kg 15 HSPURx+: 32/20kg CAP: (12m)

Blue Ridge CrossFit – VOG Sandbag Metcon Metcon (4 Rounds for reps) EMOM | 16m | 4rds ME/30s Cal Row ME/30s OH Sledge ME/30s SB G2OH 50/35# ME/30s SB Russian Twist | L/R=2

Blue Ridge CrossFit – CrossFit Warm-up Strength Close Grip Bench Press (2×6/80% | 2×4/85%) (12m) *Transition: (2m) Gymnastics Push-ups | Max Effort (2m) Metcon Metcon (AMRAP – Rounds and Reps) With a 20m running clock: 800m Run (Buy-in) Then with remaining time: AMRAP: 6 PushPress 95/65# 9 Hang Power Snatch 95/65# 12 Box Jump 24/20′

Blue Ridge CrossFit – VOG Sandbag Metcon Metcon (AMRAP – Rounds and Reps) AMRAP (20m) 20 Plank Shoulder Tap L/R=2 10 SB Snatch 10m SB OH Lunge 10m SB Back Rack Lunge 10 K2E

Blue Ridge CrossFit – CrossFit Warm-up Strength Overhead Squat (2×6/80% | 2×4/85%) (12m) *Transition: (2m) Gymnastics Metcon Metcon (Time) 15-12-9-12-15 Burpee Over KB 24/16kg American KB Swing 24/16kgRx+: 32/20kg Air Squat | Max Effort (2m) (ME/2m) Transition: (2m)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 45lbs SandbagDevils Press Burpees Over Bag Thrusters Walking Lunges Metcon (Time) 8* 400m Repeats1:1 Work: Rest Ratio

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – VOG Sandbag Metcon Metcon (Time) Partner WOD 250m Row 25 SB Thruster 25 T2B 300m Row 30 SB Jumping Lunges (L/R = 2) 30 Pullups 350m Row 35 SB OH Step Up 24/20″ (L/R = 2) 35 K2E 400m Row 40 SB Pushup + Deadlift 40 C2B