WOD

Blue Ridge CrossFit – VOG Sandbag Metcon Metcon (Time) 400m Run 40 Double-Under (DU) 40 Pushup (PU) 40 SB Front Squat (SBFS) 50/35# 300m Run 30 DU 30 PU 30 SBFS 200m Run 20 DU 20 PU 20 SBFS

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Rack Reverse Lunge (2×6/80% | 2×4/85%) (12m) *Transition: (2m) Gymnastics Forward Lunge | Max Effort (2m) (ME/2m) *Alternating *Record total reps *Transition: (2m) Accessory Metcon (4 Rounds for reps) Circuit | 4rds | 40/20 DB Hammer Curls DB OH Tricep Extension DB Lateral Raise 1/2 PlankWT: Max Weight each station

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Rounds. 2 Mins Rest. 25lbs Weighted Vest and 45lbs Sandbag10 Press Ups 45 Secs Plank 10 Thrusters 1 Min OH Hold 10 Zercher Good Morning 1 Min Bear Hug Squat Hold 25 Flutter Kicks 25 Russian Twists

Blue Ridge CrossFit – CrossFit Warm-up Strength Wide Grip Bent Over Row (2×6/80% | 2×4/85%) (8m) *Transition: (2m) Gymnastics Strict Wide Grip Pullup (ME/2m) Transition: (2m) Metcon Metcon (5 Rounds for reps) EMOM | 5rds ME/30s Cal Row ME/30s Push Press 95/65# ME/30s Jumping Lunge L/R=1 ME/30s ABmat Situp

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – VOG Sandbag Metcon Metcon (Time) 21-15-9 SDHP Push Press *25′ HSW (Handstand walk) after each rd.

Blue Ridge CrossFit – VOG Sandbag Metcon () Metcon (AMRAP – Rounds and Reps) With a 25 min Running Clock 50 SB G2OS 50 SB Sit Up (Buy In) Then: 100m OH SB Farmer Carry 20 OH Tire Sledgehammer 10 Tire Flip

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5. Reps 45lbs SandbagDevils Press Burpees Over Bag Ground To Overhead Press Ups