WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36Min EMOM. 45lbs Sandbag2 Thruster 2 Press Ups 8 Mountain Climbers

Blue Ridge CrossFit – CrossFit Warm-up Superset 10s Rest between exercises 30s Rest between sets Low Bar Back Squat (5xME/30s) WT: Athete choice Pike Push-up (5xME/30s) Transition: (4m) Metcon Metcon (Time) 10 Snatch 95/65# 10 Bar Facing Burpee 10 Clean 135/95# 10 BFB 10 Front Squat 155/105# 10 BFBWT: Start 50% of Snatch 1RM (Climb accordingly) *CAP: (10m)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 40 Min AMRAP. 25lbs Weighted Vest For First 20 Mins5 Burpees 5 Press Ups 12 Squats

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 10-20-30-20-10. Reps. 45lbs SandbagBO Rows Thruster Walking Lunges Front Squats

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) For Time. 45lbs Sandbag250 Devils Press

Blue Ridge CrossFit – CrossFit Warm-up Superset Back Squat (5xME/30s ) WT: Athlete Choice Ring Dips (5xMW/30s) Transition: (3m) Metcon Metcon (Time) 30 C & J 10 @ 95/65# 10@ 135/95# 10 @ 185/120# *50 DU after each setWT: start at 40% and climb accordingly CAP: (8m)

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit Warm-up Superset Back Squat (5xME/30s ) WT: Athlete Choice Ring Dips (5xMW/30s) Transition: (3m) Metcon Metcon (Time) 30 C & J 10 @ 95/65# 10@ 135/95# 10 @ 185/120# *50 DU after each setWT: start at 40% and climb accordingly CAP: (8m)