WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (EMOM | 10rds) M1-5: 5reps M6-10: 7reps WT: Max weight Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (12m) 12 DB Hang Squat Clean 55/35# 6L/6R 24 Double Under *EMOM: 5 Lateral Burpee over Bell

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (EMOM | 10rds) Min. 1-5: 5reps Min. 6-10: 7reps WT: Max Weight Transition: (4m) Metcon Metcon (Time) 21-15-09 American KB Swing 24/16kg WallBall Shot 20/14#CAP: (5m)

Blue Ridge CrossFit – CrossFit RYAN (Time) Ryan Hendrix (Time) (5rds) 3 Rope Climb 15’ 500m Run 23 Pushup Then: 34 Burpee Wt Vest: 20/14# Honoring the life, memory and service of US Marine veteran and Henderson County Sheriffs Deputy Ryan Hendrix. End of watch: 9.10.20

Blue Ridge CrossFit – CrossFit Metcon (Time) 36 Min AMRAP 60lbs Sandbag8 Press Ups (alternate hands on bag) 8 Thrusters 8 Cleans

Blue Ridge CrossFit – CrossFit Warm-up Strength Reverse Grip Shoulder Press (EMOM | 8rds) WT: Max Weight M1-4: 4reps M5-8: 6reps Transition: (3m) Metcon Metcon (AMRAP – Reps) (10m) Running Clock 800m Run (Buy-in) Then: With remaining time: ME Clean & Jerk 135/95#WT: 50% C&J 1RM

Blue Ridge CrossFit – CrossFit Warm-up Strength Reverse Grip Bent Over Row (EMOM | 8rds) M1-4: 4reps M5-8: 6reps Metcon Metcon (4 Rounds for reps) EMOM | 4rds ME/30s Reverse Lunge L/R=2 95/65# ME/30s HS Shoulder tap L/R=2 ME/30s Broad Jump 5/4′ ME/30s BB Wipers L/R=2

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 25lbs Vest 60lbs Sandbag1 Mile Run 20 BO Rows 12 Power Cleans 10 Bear Hug Squats 8 Burpee Chest Pass Throws

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5,3,1 25lbs VestWalk out Press Ups Squat, Lunge, Lunge Kick Throughs