WOD

Blue Ridge CrossFit – CrossFit Strength Bench Press (3×3/85% | 2×4/80% | 1×5/75%) Incline Bench Press (3×5/75%) Accessory DB Hex Press (3×10/MW) DB Floor Press (3×10/MW) Strength Close Grip Bench Press (3×5/75%) Accessory Cable Overhead Tricep Extension (3×10/MW) DB Pullover (3×10/MW)

Blue Ridge CrossFit – CrossFit Warm-up Athlete Choice (8m) Benchmark WOD Ellen (Time) 3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters. ♀ 35-lb. DBs ♂ 50-lb. DBsTo learn more about Ellen click here Instructional *2 Heats *CAP: (15m)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 25lbs VestBurpees Hindu Press Ups Squat Jumps Wall Walks Leg Raises Metcon (Time) 10*100m Sprints1:2 Work:Rest Ratio

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 25lbs Vest. 60lbs Sandbag12 Military Press 20 Military Get Ups 20 Press Ups 12 Cleans 8 Thrusters 400m Bear Hug Carry

Blue Ridge CrossFit – CrossFit Instructional Warm-up Benchmark/Strength Bent Over Row (Workup to 1RM) (8m) Deadlift (Workup to 1RM) (18m) Benchmark/Stamina 1-Mile Run (Time) Max Effort 1-Mile Run

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 1-10-1 Ladder 25lbs VestPress Ups Squats Burpees Butterfly Sit Ups

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest 60lbs Sandbag10 Good Mornings 12 Squats 20 Lunges 200m Carry 20 Press Up 12 BO Rows 10 Cleans 800m Run (no sandbag)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Mile Ruck 35lbsEvery Mile Perform 25 Press Ups 25 Squats 25 Lunges