WOD

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (AMRAP – Rounds and Reps) (20m) 20′ SA OH walking Lunge 55/35# 2 Rope Climb 15′ 30′ SA OHWL 3 RC 40’/4, 50’/5…

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (AMRAP – Reps) 36 Min AMRAP. 25lbs Vest8 Press Ups 12 Burpees 20 Squats

Blue Ridge CrossFit – CrossFit Warm-up Accessory Metcon (No Measure) Circuit (A) | 40/20 | 4rds SA DB Press SA DB Row Circuit (B) | 40/20 | 4rds SA Lateral Delt Raise SA Bicep Curl Circuit (C) | 40/20 | 4rds Split Squat SL RDL*WT: Athlete Choice *60s Rest between circuits *Alternate R/L/R/L

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (Time) 400m Run 40 Burpee 300m Run 30 Burpee 200m Run 20 Burpee*CAP: (16m) *Transition: (3m) Core Metcon (Time) 25 Bent Knee Reverse Hyper 50 Incline Hip Bridge 20″ 75 Alternating Superman L/R=2CAP: (5m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (5 Rounds for weight) Romanian Deadlift (5xME/60s) *Rest: (60s) Between setsTransition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (15m) 6 Clean 185/120# 9 HSPU 30 Double-Under

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 100 Reps. 25lbs VestPull Ups / Bo Rows Press Ups Squats Walking Lunges (each leg) Burpees Leg Raises

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (Time) 3 Hang Power Snatch 95/65# 3 Squat Snatch 95/65# 3 OHS 95/65# 30 WallBall Shot 20/14# 2 HPS 135/95# 2 SS 135/95# 2 OHS 135/95# 20 WBS 20/14# 1 HPS 185/120# 1 SS 185/120# 1 OHS 185/120# 10 WBS 20/14#WT: Start @ 60% of HPS 1RM & Climb accordingly CAP: (10m) Transition: (4m) Core Metcon (Time) 25 V-up 50 ABmat Situp 75 Hollow RockCAP: (5m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (Time) Shoulder Press: 5xME/60s *Rest: (60s) each setTransition: (3m) Metcon Metcon (Time) 21-15-09-15-21 WallBall Shot 20/14# Toe 2 Bar *E75s: 20 Double-UnderCAP: (16m)