WOD

Blue Ridge CrossFit – VOG Sandbag Metcon Metcon (AMRAP – Rounds and Reps) AMRAP (20m) 20 Plank Shoulder Tap L/R=2 10 SB Snatch 10m SB OH Lunge 10m SB Back Rack Lunge 10 K2E

Blue Ridge CrossFit – CrossFit Warm-up Strength Overhead Squat (2×6/80% | 2×4/85%) (12m) *Transition: (2m) Gymnastics Metcon Metcon (Time) 15-12-9-12-15 Burpee Over KB 24/16kg American KB Swing 24/16kgRx+: 32/20kg Air Squat | Max Effort (2m) (ME/2m) Transition: (2m)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 45lbs SandbagDevils Press Burpees Over Bag Thrusters Walking Lunges Metcon (Time) 8* 400m Repeats1:1 Work: Rest Ratio

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – VOG Sandbag Metcon Metcon (Time) Partner WOD 250m Row 25 SB Thruster 25 T2B 300m Row 30 SB Jumping Lunges (L/R = 2) 30 Pullups 350m Row 35 SB OH Step Up 24/20″ (L/R = 2) 35 K2E 400m Row 40 SB Pushup + Deadlift 40 C2B

Blue Ridge CrossFit – VOG Sandbag Metcon Metcon (Time) 400m Run 40 Double-Under (DU) 40 Pushup (PU) 40 SB Front Squat (SBFS) 50/35# 300m Run 30 DU 30 PU 30 SBFS 200m Run 20 DU 20 PU 20 SBFS

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Rack Reverse Lunge (2×6/80% | 2×4/85%) (12m) *Transition: (2m) Gymnastics Forward Lunge | Max Effort (2m) (ME/2m) *Alternating *Record total reps *Transition: (2m) Accessory Metcon (4 Rounds for reps) Circuit | 4rds | 40/20 DB Hammer Curls DB OH Tricep Extension DB Lateral Raise 1/2 PlankWT: Max Weight each station

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Rounds. 2 Mins Rest. 25lbs Weighted Vest and 45lbs Sandbag10 Press Ups 45 Secs Plank 10 Thrusters 1 Min OH Hold 10 Zercher Good Morning 1 Min Bear Hug Squat Hold 25 Flutter Kicks 25 Russian Twists