WOD

Blue Ridge CrossFit – CrossFit Warm-up Superset 10s Rest between exercises 30s Rest between sets Back Rack Reverse Lunge (5xME/30s) WT: Athlete Choice Plank Jacks (3xME/30s) Transition: 4m) Metcon Metcon (Time) 24-18-12 MB HeadShot 20/14# Snatch 95/65#

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 45lbs Sandbag1 Mile Run 25 Cleans 25 Press Ups 25 Ground to Overhead 25 Russian Twists

Blue Ridge CrossFit – CrossFit Warm-up Superset Bench Press (3xME/30s) WT: Athlete Choice Russian KettleBelll Swing (5xME/30s) Transition: (4m) Metcon Metcon (AMRAP – Reps) With a 15m Running Clock: 100 Double Under 50 Air Squat 100 DU 50 Pushup 100 DU 50 ABmat Situp (Buy-in) Then: with Remaining time: AMRAP ME Wallball Shot 20/14#Score: Total WBS

Blue Ridge CrossFit – CrossFit Warm-up Superset 10s Rest between exercises 30s Rest between sets Deadlift (5xME/30s) WT: Athlete choice Double-Unders (5xME/30s) Transition: (4m) Metcon Metcon (Time) 50m Run 5 HSPU 100m Run 10 HSPU 150m Run 15 HSPU 200m Run 20 HSPU 150m Run 15 HSPU 100m Run 10 HSPU 50m Run 5 HSPU

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit Warm-up Metcon Teams of 2 Metcon (AMRAP – Rounds and Reps) (30m) 50m Run 5 MB Squat Clean WallBall Shot 20/14# 5 MB Stepup 24/20″ 5 American KB Swing 24/16kg 100m Run 10 MB SCWBS 10 MB SU 10 AKS 150m Run 15 MB SCWBS 15 MB SU 15 AKS 200,20,20,20… (Continue climbing by 50m and 5 reps each rd.)1 Athlete runs at a time

Blue Ridge CrossFit – CrossFit Warm-up Superset 15s Rest between exercises 60s Rest between sets Front Rack Forward Lunge (4xME/45s Alternating Reps (L/R=1)) WT: Athlete Choice Ring Dips (4xME/45s) Transition: (3m) Metcon Metcon (AMRAP – Reps) (10m) SL Burpee *2 Bar Muscle up EMOMSLB: Alternating Reps (L/R=2)

Blue Ridge CrossFit – CrossFit Warm-up Superset Wide Grip Bent Over Row (4xME/45s) WT: Athlete Choice Reverse Pike (Rotating) (4xME/45s) Transition: (3m) Metcon Metcon (4 Rounds for time) EMOM | 4rds M1 Legless Rope Climb 12′ M2 Rope Climb 15′ M3 Man Maker 35/20# M4 ME HS Hold*Record TOTAL time in HS Hold for score