WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 42 Min AMRAP. 25lbs Weight Vest2 Pull Ups 2 Burpees 2 Box Jumps 2 Press Ups

Blue Ridge CrossFit – CrossFit Warm-up Strength Front Squat (2×6/80% | 2×4/85%) *12m *Transition: (2m) Gymnastics Air Squat | Max Effort (2m) (ME/2m) Goal: Match or surpass last weeks performance *Transition: (2m) Metcon Metcon (Time) 10,8,6,4,2 BMU DB SA Thruster 55/35# *3 Body Builder EMOM*Body Builder Starts min 0:00

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit Warm-up Metcon Partner WOD (Teams of 2) Metcon (Time) 200 MB Chest pass 20/14# | 5′ (Buy-in) Then: 200m MB Run Then: (3rds) 6 Wall Scale 15′ 24 MB Burpee Then: 200m MB Run Then: 100 MB Back to Back Hand-offRX+: With Vest/RuK 20/14#

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 500 Devils Press. 45lbs Sandbag.Every time you rest and let go of the bag 10 press ups.

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36 Min AMRAP. 25lbs Vest5 Press Ups 8 Squats 5 Burpees 8 Leg Raises Metcon (Time) 12 * 100m SprintsWalk Back To Start Is Rest

Blue Ridge CrossFit – HDS – Raw Metcon Metcon (Time) 400m Run 10 DB Push Press Rt (55/35) 10 DB Push Press Lft (55/35) 15 Pushups

Blue Ridge CrossFit – HDS- Tactical Strength Strength Bent Over Row (ME (5m)) *Athlete has 5m to move as much wt. as possible. WT: is athlete choice (Adjust wt as needed throughout) *Score total Reps x wt. Accessory Incline DB Row (ME/4m) WT: Athlete choice Gymnastics Strict Pull Up (ME/3m) Conditioning Metcon (Time) (5rds) 5 Tire Flip 10 SB G2S Slam