WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (AMRAP – Rounds) Body Weight 36 Min AMRAP10 Burpees 10 Pull Ups 10 Press Ups

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (No Measure) Circuit A: 60/20 | 3rds (TEMPO: 2220) Goblet Squat Tricep Kickback Jacknife Rest: (3m) between circuits Circuit B: 60/20 | 3rds (TEMPO: 2220) RDL Hammer Curl Flexed HyperWT: Athlete Choice

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (6 Rounds for time) E3MOM Rd1: 15 Box Jump 24/20″ 09 Ring Dip 03 Clean 95/65# Rd 2: 15 BJ 09 RD 03 Clean 135/95# Rd 3: 15 BJ 24/20″ 09 RD 03 Clean 155/105# Rd 4: 15 BJ 09 RD 03 Clean 185/120# Rd 5: 15 BJ 09 RD 03 Clean 225/150# RD 6: 15 BJ 09 RD 03 Clean 255/175#*Athlete will continue until capped. *Score Final round by time completed. If caught on Clean score the final rd of dips

Blue Ridge CrossFit – CrossFit Metcon (Time) 8 Rounds. 2 Mins Rest. 60lbs Sandbag5 Cleans 8 Rows 12 Thrusters 15 Burpees Over Bag 100 Mountain Climbers

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (5 Rounds for weight) Close Stance Deadlift: (5xME/60s) *60s Rest between setsTransition: (4m) Metcon Metcon (Time) 22-16-10 Deadlift 135/95# S2OH 135/95# Pistol Squat L/R=2WT: 60% of S2OH 1RM CAP: (10m)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (AMRAP – Reps) 36 Min AMRAP. 25lbs Vest8 Press Ups 12 Burpees 20 Squats

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (AMRAP – Rounds and Reps) (20m) 20′ SA OH walking Lunge 55/35# 2 Rope Climb 15′ 30′ SA OHWL 3 RC 40’/4, 50’/5…

Blue Ridge CrossFit – CrossFit Warm-up Accessory Metcon (No Measure) Circuit (A) | 40/20 | 4rds SA DB Press SA DB Row Circuit (B) | 40/20 | 4rds SA Lateral Delt Raise SA Bicep Curl Circuit (C) | 40/20 | 4rds Split Squat SL RDL*WT: Athlete Choice *60s Rest between circuits *Alternate R/L/R/L