WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (5 Rounds for weight) Wide Grip Bench Press: (5xME/60s) *Rest: (60s) each setTransition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (5m) AMRAP 15 Front Squat 95/65# 15 Pullup REST: (5m) (4m) AMRAP 12 Push Press 12 C2B REST: (4m) (3m) AMRAP 09 Thruster 09 BMUWT: 45% of TSTR 1RM

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit Benchmark WOD Crossfit Games Open 21.2 RX (Ages 16-54) (Time) For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs F: 35-lb. dumbell, 20-in. box M: 50-lb. dumbbell, 24-in. box Time cap: 20 minTo learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here Crossfit Games Open 21.2 Scaled (Ages 16-54) (Time) For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs F: 20-lb. dumbbell, 20-in. box (step-ups permitted) M: 35-lb. dumbbell, 20-in. box (step-ups permitted) Time cap: 20 minTo learn more about Crossfit Games Open 21.2 Scaled (Ages 16-54) click here

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (AMRAP – Rounds) Body Weight 36 Min AMRAP10 Burpees 10 Pull Ups 10 Press Ups

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (No Measure) Circuit A: 60/20 | 3rds (TEMPO: 2220) Goblet Squat Tricep Kickback Jacknife Rest: (3m) between circuits Circuit B: 60/20 | 3rds (TEMPO: 2220) RDL Hammer Curl Flexed HyperWT: Athlete Choice

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (6 Rounds for time) E3MOM Rd1: 15 Box Jump 24/20″ 09 Ring Dip 03 Clean 95/65# Rd 2: 15 BJ 09 RD 03 Clean 135/95# Rd 3: 15 BJ 24/20″ 09 RD 03 Clean 155/105# Rd 4: 15 BJ 09 RD 03 Clean 185/120# Rd 5: 15 BJ 09 RD 03 Clean 225/150# RD 6: 15 BJ 09 RD 03 Clean 255/175#*Athlete will continue until capped. *Score Final round by time completed. If caught on Clean score the final rd of dips

Blue Ridge CrossFit – CrossFit Metcon (Time) 8 Rounds. 2 Mins Rest. 60lbs Sandbag5 Cleans 8 Rows 12 Thrusters 15 Burpees Over Bag 100 Mountain Climbers

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (5 Rounds for weight) Close Stance Deadlift: (5xME/60s) *60s Rest between setsTransition: (4m) Metcon Metcon (Time) 22-16-10 Deadlift 135/95# S2OH 135/95# Pistol Squat L/R=2WT: 60% of S2OH 1RM CAP: (10m)