WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (4×10 ) Metcon Metcon (AMRAP – Rounds and Reps) CIRCUIT: 3m/2m | 4rds A) 6 Hang Clean 4 Alt Gorilla Row Thrust out B) 4 Hang Snatch 6 Alt Floor Press L/R=1*WT: 55/35# *Cycle circuit “A” then “B” then repeat.

Blue Ridge CrossFit – CrossFit Warm-up Back Squat (4×10/60% | E2m ) Metcon (AMRAP – Rounds and Reps) (21m) 25m Farmer Carry 25m Farmer Walk 11 AKS 10m Walking Lunge 10m Broad jump 11 Front SquatWT: 24/16kg Rx+: WT: 32/20kg Vest: 20/14#

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4×8/60% | E2M) METCON Metcon (AMRAP – Rounds and Reps) (13m) 6 G2OH 75/55 7 OHS 8 Bar Over Burpee 21 Double Under

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (4×9/65% | E2M) Conditioning Metcon (Distance) (22m) MD Run *Every 200m 10 AKS 9 SDHP 8 T2B 7 Pike PushupWT: 24/16kg Rx+: KB: 32/20kg Vest: 20/14#

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (4×9/65% | E2M) METCON Metcon (AMRAP – Rounds and Reps) CIRCUIT: 4m/3m | 3rds 5 BJ Burpee 6 C2B Pullup 7 Front Squat 115/75#

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (4×9/65% | E2M) Metcon Metcon (4 Rounds for reps) CIRCUIT: 90/90 | 4rds 25 Double-Under 10 Box Jump (Buy-in) ME G2OH 115/75#*Rx+: 135/95# *WT: 50% of Clean 1RM *Score: G2OH ONLY

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4×9/65% | E2m) Metcon Metcon (AMRAP – Rounds and Reps) (20m) 200m Run 5 MB Clean 10 MB Situp 15 MB Chest Slam 20 MB Russian Twist L/R=2

Announcements LABOR Day weekend schedule: 🗓️ Saturday, 02 Sept: Normal schedule Monday, 04 Sept. (Labor day) No scheduled classes Tuesday, 05Sept. Normal schedule Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (4×8/70% | E2M) Conditioning Metcon (Distance) (22m) MD SA Farmer Walk *Every 50m 10 SA RKS 10 SA Suitcase DL 10 SA S2OH 10 SA Reverse Lunge L/R=2WT: 24/16kg Rx+: KB: 32/20kg Vest: 20/14#