WOD

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (Time) “ANNIE” *E90s 3 Clean 135/95#*Transition: (4m) Strength Shoulder Press (3×12/65%) (8m)

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (Time) 21-15-09 SA DB Thruster 55/35# Burpee to Bar Rest 2x duration Then: 100 WBS 20/14#Athlete rests twice as long as 21-15-09 (ie 3:05 = 6:10 rest) *CAP: 6m (total 22m) *Transition: (4m) Strength Wide Grip Bench Press (3×12/MW) (10m)

Blue Ridge CrossFit – CrossFit Warm-up Metcon () Metcon Metcon (AMRAP – Rounds and Reps) (8m) 8 PushPress 95/65# 8 Bar Muscleup Rest:(5m) (6m) 6 S2OH 135/95# 6 Ring MuscleupTransition: (4m) Weightlifting Snatch (4×2/Climbing to heavy couplet) EOMOM

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 | Partner WOD Metcon (Time) 30 Deadlift 225/155# Then: (10rds) 10 Barbell Pushup 10 Bar Facing Burpee 10 ABmat Situp Then: 60 Deadlift 135/95#*WT: Start 60% of DL 1RM *CAP: (30m)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36 Min AMRAP 60lbs Sandbag5 BO Rows 5 Thrusters 8 Front Rack Lunges 10 Leg Raises

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit Warm-up Group warm-up Conditioning Teams of 2 | Partner WOD 🙂 Metcon (Time) 500m Run 50 SB Clean 50 Pullup 50 SB Squat 50 Pushup 400m Run 40 SB Clean 40 Pullup 40 SB Squat 40 Pushup 300/30/30/30/30, 200/20/20/20/20, 100/10/10/10/10.WT: 45/30# *1 Athlete working *CAP: (30m) Mobility Restorative Yoga (12m)

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) (24m) 200m Run 100m SA Farmer Walk 32/20kg 20 Box Jump 24/20″ 10 Pike PushupTransition: (4m) Strength Shoulder Press (3×12/65%)