WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Reverse Grip Shoulder Press (2X4/80% | 2X3/85%) *8m *4m Transition Metcon Metcon (3 Rounds for reps) Circuit (3rds) Min 1: Max Cal Row Min 2: Rest Min 3: ME KB Front Squat 24/16kg Min 4: Rest Min 5: ME KB SDHP 24/16kg Min 6: RestRx+: KB Wt. 32/20kg

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Rack Reverse Lunge (2×4/80% | 2×3/85%) *Alternating Reps (L/R=1) *12m *5m Transition Metcon Metcon (Time) 60 DU (Double Under) 300m Run 09 PC (Power Clean)145/100 40 DU 200m Run 07 SC (Squat Clean) 175/115 20 DU 100m Run 05 FS (Front Squat) 205/130*WT: 65% PC 1RM *CAP: 16m

Blue Ridge CrossFit – CrossFit Warm-up Metcon PARTNER WOD (TEAMS OF 2) Metcon (AMRAP – Reps) (24m Running Clock) 200 Leg Toss (Buy-in) With remaining time: 2,4,6,8,10… C&J (Clean & Jerk) 135/95# PUL (Pullup) BJ (Box Jump) 24/20″*1 Athlete working at a time

Blue Ridge CrossFit – CrossFit Warm-up Strength Sumo Deadlift (3X3/76% | 3X3/81% | 3X3/86% | ME/91%) *22m *4m Transition Conditioning Metcon (5 Rounds for reps) EMOM (10) E: 100m Sprint/ME WallBall Shot 20/14# O: Rest*100m (Buy-in) Record WBS ONLY