WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Weight) “Savage Saturdays”8 Rounds. 3 Mins Rest Between Rounds 3 Rep Max Deadlift 400m Run 5 Reps Max weight Dips 400m Row 5 Reps Max Weight Pull Ups Your score is your weight you accumulate in all rounds.

Blue Ridge CrossFit – CrossFit Warm-up Mobility Shoulder (15m) Metcon METCON (A) Metcon (AMRAP – Rounds and Reps) (6m) 60s Full Plank 10 AKS (American KB Swing) 24/16kg*REST: (3m) Then: METCON B Metcon METCON (B) Metcon (AMRAP – Rounds and Reps) (5m) 45s 1/2 Plank 8 RKS (Russian KB Swing) 24/216kg

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8km RunEvery 400m 10 hand release Push Ups

Blue Ridge CrossFit – CrossFit Warm-up Core Metcon Metcon (3 Rounds for reps) EMOM | 12 | 3rds ME/30s Windmill (R) ME/30s Crossover Hanging Knee Raise (R) ME/30s Windmill (L) ME/30s Crossover Hanging Knee Raise (L)*Repeat for 3rds (12m) *Record WT. in “Notes” *3m Transition Accessory Metcon (4 Rounds for reps) EMOM | 16 | 4rds ME/30s DB Chest Press ME/30s DB Bent Over Row ME/30s Ring Pushup ME/30s Ring Row*Repeat 4rds (16m) *Record WT in “Notes”

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) “Kettle Bells and Balls”8 Rounds for time. 50 Med Ball Slams (24lbs) 50 Single arm Swings (30lbs) each side 50 Med Ball Burpee Toss (24lbs) 50 KB Thrusters (30lbs) 50 Med Ball hollow Body Rocks (24lbs)

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Superset 10s Rest between exerecises 90s Rest between sets Shoulder Press (4×4/80%) V-up (4xME/30s) *10m *3m Transition Metcon Metcon (Time) (3rds) 300m Run 15 PS (Power Snatch) 95/65# 15 BFB (Bar Facing Burpee)*Rx+: 135/95# *WT: 50-55% of PS 1RM *Note location: Floor/Platform/Outside **Rx Athletes must perform on “Floor” *CAP: 15m

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Back Day5 Rounds for time. 10 Sumo Deadlift (220lbs) 10 Pull Ups 10 T-Bar Rows (120lbs) 10 Under Hand Chin Ups 400m Row Metcon (Time) 1000m sled push or pull