WOD

Blue Ridge CrossFit – CrossFit Announcements POOL PARTY 😎 and MOA WOD in recognition of Lee Goldberg 🪓. August 29th; 0900-1300 Lunch provided by Firehouse Subs 🚨🚨🚨 Please BYOB (no glass) and bring a snack to share. 🍻🍪 Families WELCOME 👨‍👩‍👧‍👦 Address: 199 Stone House Rd Arden NC 28704 RSVP to the FB group or Heather Knapp (410-253-8494) by August 22. Warm-up Strength Low Bar Back Squat (2×6/80% | 2×4/85%) (12m) *Transition (2m) Gymnastics Air Squat | Max Effort (2m) (ME/2m) *Transition: (2m) Air Squat | Max Effort (2m) (ME/2m) *Transition: (2m) Metcon Metcon (Time) 30 G2OH 135/95# *20 Double Under EMOMWT: 60% of C&J 1RM

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit Announcements POOL PARTY 😎 and MOA WOD in recognition of Lee Goldberg 🪓. August 29th; 0900-1300 Lunch provided by Firehouse Subs 🚨🚨🚨 Please BYOB (no glass) and bring a snack to share. 🍻🍪 Families WELCOME 👨‍👩‍👧‍👦 Address: 199 Stone House Rd Arden NC 28704 RSVP to the FB group or Heather Knapp (410-253-8494) by August 22. Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 28 Min | Partner AMRAP 400 m MB Run 30 Wall Ball (20/14) 20 T2B 30 KB S2OH (24/16) 20 RKS 30 MB Burpee + Deadlift* 1 athlete works at a time * MB run – both athletes run only 1 MB

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Savage Saturday. 45lbs Sandbag800m Carry 20 Devils Press 20 Thrusters 20 Press Ups 800m Carry 20 Ground To Shoulder 20 Front Squats 20 OH Squats 800m Carry 20 Cleans 20 Walking Lunges 20 Russian Twists

Blue Ridge CrossFit – VOG Sandbag Metcon Metcon (AMRAP – Rounds and Reps) (12m) 6 Squat Clean Thruster 24/16kg 6 SB Snatch 50/35# *6 Jumping SB Lunge EMOM L/R=2

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21/15/12/9/5 Reps. 45lbs Sandbag. 25lbs Weighted Vest.Thrusters Burpees Over Bag Press Ups Devils Press Metcon (Time) 8*400m RepeatsWork: Rest Ratio 1:2

Blue Ridge CrossFit – VOG Sandbag Metcon Metcon (Time) 200m Run 20 SBT (SB Thruster) 50/35# 20 T2B (Toe-to-Bar) 150m Run 15 SBT 15 T2B 100m Run 10 SBT 10 T2B 50m Run 5 SBT 5 T2B Then: 12-10-08 Box Jump 30/24″ SB Burpee

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Rounds. 25lbs Weighted Vest12 Pull Ups 15 Burpees 20 Press Ups 200m Sprint.