WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 60lbs Sandbag10 Rows 10 Front Squats 10 Walking Lunges 10 Burpees Over Bag 50m Bear Crawl Drag 400m Run (no bag)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 60lbs SamdbagThrusters Burpees Over Bag Ground To Shoulder Metcon (Time) 5km RunMax Effort

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit Warm-up Strength Paused Sumo Deadlift (4×6/MW | X121) (12m) Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (18m) 9 T2B 20′ SA DB OH Walking Lunge (R) 27 DB Hollow Flutter Kick L/R=1 20′ SA DB OH Walking Lunge (L)WT: 55/35#

Blue Ridge CrossFit – CrossFit Warm-up Strength Paused Front Squat (4×6/MW | 21X1) (12m) Transition: (3m) Metcon Metcon (Time) 10,8,6,4,2 Pistol Squat L/R=2 Devil Press 55/35#CAP: (8m)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 60lbs Sandbag500 Thrusters

Blue Ridge CrossFit – CrossFit Warm-up Benchmark Olympic Lifting Athlete has 15m to establish 1RM in 3 lifts (MC/PC/SC) Muscle Clean (Establish 1RM) (5m) Power Clean (Establish 1RM) (5m) Squat Clean (Establish 1RM) (5m) Transition: (2m) Metcon Metcon (5 Rounds for time) Sprint work: 100m (Rest: 60s 200m Rest: 90s 300m Rest: 120s 400m Rest: (180s) 500m

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 60lbs SandbagFront Squats Walking Lunges Burpess Over Bag Metcon (Time) 8 * 400m RepeatsWalk Back To Start Is Rest