WOD

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) “CINDY” *E3MOM: (5 Cluster 155/105#)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 20,15,12,10,8,5 Reps 60lbs SandbagCleans Thrusters Zercher RDL

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Mile Ruck 35lbsEvery 800m 25 Squats 20 Lunges 10 Press Ups

Blue Ridge CrossFit – CrossFit Superset 3 Sets Bench Press 3xME/60’s Box Jump 3xME/60’s 3M Rest Back Squat 3xME/60’s Push-up 3xME/60’s 15s rest each movement 45s rest each set 2 min rest 100 Sit up (Time) 100 sit-up for time 5 minute Cap

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36min AMRAP. 25lbs Vest5 Burpees 5 Diamond Press Ups 15 Squats

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 60lbs SandbagPower Cleans Burpees Over Bag Front Squats Turkish Get Ups

Blue Ridge CrossFit – CrossFit Warm-up Superset DB Split Squat (4xME/60s (2L/2R) Romanian Deadlift (4xME/60s) American KB Swing (4xME/60s) Transition: (4m) Metcon Metcon (Time) 21-15-09 Floor Press 135/95 Power Clean 135/95WT: 50% of BR 1RM CAP: (8m)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 100 Reps Of Each, 25lbs Vest, 60lbs SandbagComplete Reps Before Moving On To Next Press Ups BO Rows Burpees Thrusters Leg Raises