WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 500 Burpees (1/2 with 25lbs Vest)

Blue Ridge CrossFit – CrossFit Warm-up Strength Front Squat (EMOM | 10rds) M1-5: 5reps M6-10: 7reps WT: Max Weight Transition: (3m) Metcon Metcon (Time) 30-20-10 WallBall Shot 20/14# Hang Snatch 75/55#WT: 40% Snatch 1RM

Blue Ridge CrossFit – CrossFit Warm-up Strength Close Grip Bench Press (EMOM | 10rds) M1-5: 5reps M6-10: 7reps WT: Max Weight Transition: (4m) Metcon Metcon (Time) (3rds) 12 Hang Power Clean 115/75# 12 Bar Face Burpee 12 S2OH 115/75#WT: 40% of Hang Clean 1RM

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Ladder 10-1 60lbs sand bagCleans Front Squats Thrusters Walking Lunges Odd Number Rounds Complete Reps Then Carry 5* The Rep Number In Distance (metres)

Blue Ridge CrossFit – CrossFit Warm-up Strength Sumo Deadlift (EMOM | 10rds) M1-5: 5reps M6-10: 7reps WT: Max weight Transition: (4m) Metcon Metcon (Time) 15 Snatch 95/65# 100 Double Under 12 Snatch 115/75# 80 DU 09 Snatch 145/95# 60 DUWT: Start 50% of snatch 1RM CAP: 12m

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Double Murph. 25lbs Weight Vest1 Mile Run 100 Pull Ups 200 Press Ups 300 Squats 1 Mile Run (Take off vest) 1 Mile Run 100 Pull Ups 200 Press Ups 300 Squats 1 Mile Run

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 60lbs Sandbag3 Mile Run 20 Thrusters 20 Press Ups 50 Flutter Kicks