WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 25lbs Vest400m Run 50m Bear Crawl 12 Walk Out Press Ups 200 Mountain Climbers 12 Diamond Press Ups 90 Secs Plank

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (AMRAP – Reps) (10m) 10 Box Jump 24/20″ 12 Hang Snatch 95/65 14 Vup Then: Rest: (4m) Then: (8m) Work-up to heavy SnatchAthlete A: Working Athlete B: Holds on Bar (Hollow Hold) *Score Total reps + heaviest weight

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Monster Murph. 25lbs Vest. 60lbs Sandbag800m Carry 100 Burpee Rows 200 Press Ups (on bag) 300 Squat To Lunge 800m Carry

Blue Ridge CrossFit – CrossFit Warm-up Strength Pendlay Row (Climbing:) 1-3: (6@70%) E60s 4-6: (4@80%) E75s 7-9: (2@90%) E90s Transition: (2m) Push Press (Climbing:) 1-3: (6@70%) E60s 4-6: (4@80%) E75s 7-9: (2@90%) E90s Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (6m) 06 Thruster 95/65# 09 MB Chest Slam 20/14# 12 PullupRx+: TSTR: 135/95# MB: 25/20# PUL: C2B

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 35lbs Ruck800m Ruck 25m Bear Crawl 30 Press Ups 50 Squats 50 Russian Twists

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 (PARTNER WOD) Thanksgiving Climber (Weight) EMOM (28m) 20 Double Under 02 Clean & Jerk*Clean starts at 135/95# and climbs EACH RD. *Score: Heaviest weight. (Tie-breaker, most rounds at the heaviest weight) *1 athlete working. (non-working athlete can change weights) *Athletes can alternate rounds or mix components

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (Climbing) 1-3: (6@70%) 4-6: (4@80%) 7-9: (2@90%) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (9m) 5 C2B 4 Pullup 3 T2B 2 Strict Pullup 1 BMU *5 WallBall Shot EMOM 20/14#

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (Climbing) 1-3: (6@70%) 4-6: (4@80%) 7-9: (2@90%) Transition: (4m) Metcon Metcon (3 Rounds for reps) CIRCUIT | 3m/3m A: AMRAP (3m) 5 Power Snatch 135/95# 5 Bar Facing Burpee Rest: (3m) B: AMRAP (3m) 5 Power Clean 155/105# 5 Bar Over Burpee Rest: (3m) C: AMRAP (3m) 5 Front Squat 185/120# 5 Burpee