WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21/15/12/9/5 Reps 25lbs Weighted VestWalkout Press Ups Squat Jumps Burpees Jumping Lunges Metcon (Time) 10 * 100m SprintsWalk Back To Start Is Rest

Blue Ridge CrossFit – CrossFit Warm-up Strength DEADLIFT (ME/6m) Metcon (Weight) ME “Max Effort” *Athlete has (6m) to move as much wt. as possible. *WT: is athlete choice (Adjust wt as needed throughout) *Score total Reps x wt. *(10m) Total time, 4m warm-up/6m working *Transition: (2m) Accessory Staggered Romanian Deadlift (3×12/MW) (8m) *WT: Athlete choice *Transition: (3m) Metcon Metcon (Time) 21-15-09 AKS 32/20kg Lateral KB Hop L/R=1 Then: REST: (2m) Then: 18-12-6 RKS 32/20kg Weighted Flutter kick (4count=1)

Blue Ridge CrossFit – CrossFit Warm-up Strength BENT OVER ROW | ME/6m Metcon (Weight) ME “Max Effort” *Athlete has (6m) to move as much wt. as possible. *WT: is athlete choice (Adjust wt as needed throughout) *Score total Reps x wt. *(10m) Total time, (4m) warm-up | (6m) working *Transition: (2m) Accessory DB Hybrid Row/Fly (3×12/MW) (6m) *WT: Athlete choice *Transition: (2m) Conditioning Metcon (Time) (5rds) 10 T2B 25 Walking Lunge 5 DB Squat Clean 25′ Walking Rack Lunge*WT: 55/35 2DB

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit To benefit “555 Fitness” Instructional Registration link: https://app.throwdowns.com/competitions/vetwod-2020-to-benefit-555-fitness/ Metcon VETWOD2020 – SP (AMRAP – Rounds and Reps) 12min|AMRAP 24 Double Unders 6 Devil Lunges 24 Double Unders 8 Devil Press #55/35

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Death By Devils Press. 45lbs SandbagEvery Minute Add A Rep Of Devils Press Until You Fail. 1st Min = 1 2nd Min = 2 Until You Cant Complete The Reps Inside The Minute.

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 45lbs SandbagWork One Side First 10 Ground to Shoulder 10 Lunges 10 Squats 5 Get Ups

Blue Ridge CrossFit – CrossFit Announcements Labor Day!!! 0930 only scheduled class! Warm-up Strength Metcon (Weight) Bench Press: (ME/6m)ME “Max Effort” *Athlete has (6m) to move as much wt. as possible. *WT: is athlete choice (Adjust wt as needed throughout) *Score total Reps x wt. *(10m) Total time, (4m) warm-up | (6m) working *Transition: (2m) Accessory Dumbell Chest Press (3×12/MW) (6m) Transition: (3m) Metcon Metcon (Time) (8m) 8 SA DB Thruster 55/35# 8 SA DB SDHP 55/35# 8 T2B