WOD

Blue Ridge CrossFit – CrossFit Warm-up Superset 15s Rest between exercises 60s Rest between sets Bench Press (4xME/45s) WT: Athlete choice L-Sit Raises (Pullup Bar) (4xME/45s) Transition: (4m) Metcon Metcon (Time) 21-15-09 OHS 95/65# Lateral Bar Over Burpee*Rx+: 135/95# *CAP: (7m)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 25lbs Weight VestBurpees Squat Jumps Lunges Leg Raises 4 Count Montain Climbers

Announcements Registration for the JAXstrong fundraiser competition is open! https://app.wodifyarena.com/Event/Event.aspx?u=wearejaxstrong2020 Sponsorship is closed but those wanting to donate the Warren family but not compete may do so here: https://www.gofundme.com/f/jaxstrong Blue Ridge CrossFit – CrossFit Warm-up Strength Paused Bent Over Row (4×5/MW | 3031) (8m) Metcon Metcon (Time) 21-15-09 WB Shot 20/14# Pullup Then: Rest (2m) Then: 21-15-09 American KB Swing 24/16kg Ring Dip

Announcements Registration for the JAXstrong fundraiser competition is open! https://app.wodifyarena.com/Event/Event.aspx?u=wearejaxstrong2020 Sponsorship is closed but those wanting to donate the Warren family but not compete may do so here: https://www.gofundme.com/f/jaxstrong Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 45lbs Sandbag400m Carry 20 Thrusters 20 Cleans 20 Rows

Announcements Registration for the JAXstrong fundraiser competition is open! https://app.wodifyarena.com/Event/Event.aspx?u=wearejaxstrong2020 Sponsorship is closed but those wanting to donate the Warren family but not compete may do so here: https://www.gofundme.com/f/jaxstrong Blue Ridge CrossFit – CrossFit Warm-up Strength Paused Low Bar Squat (4×5/MW | 3031) (12m) Transition: (3m) Metcon Metcon (Time) 10 DU Double Under 100 Weighted FK (Flutter Kick) L/R=1 20 DU 80 FK 40 DU 60 FK 60 DU 40 FK 80 DU 20 FK 100 DU 10 FK*Use KB as WT (24/16kg)

Announcements Registration for the JAXstrong fundraiser competition is open! https://app.wodifyarena.com/Event/Event.aspx?u=wearejaxstrong2020 Sponsorship is closed but those wanting to donate the Warren family but not compete may do so here: https://www.gofundme.com/f/jaxstrong Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) EMOM 36Min. 25lbs Vest2 Press Ups 2 Jump Squats 2 Leg Raises

Announcements Registration for the JAXstrong fundraiser competition is open! https://app.wodifyarena.com/Event/Event.aspx?u=wearejaxstrong2020 Sponsorship is closed but those wanting to donate the Warren family but not compete may do so here: https://www.gofundme.com/f/jaxstrong Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21/15/12/9/5/3/1 Reps. 25lbs Vest & 45lbs SandbagBO Rows Burpees Over Bag Press Ups Front Rack Lunges

Announcements Registration for the JAXstrong fundraiser competition is open! https://app.wodifyarena.com/Event/Event.aspx?u=wearejaxstrong2020 Sponsorship is closed but those wanting to donate the Warren family but not compete may do so here: https://www.gofundme.com/f/jaxstrong Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Abatte. 45lbs Sandbag. 25lbs Weighted Vest1 Mile Run 21 Clean and Jerk 800m Run 21 Clean and Jerk 1 Mile Run