WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 60lbs SandbagPower Cleans Burpees Over Bag Front Squats Turkish Get Ups

Blue Ridge CrossFit – CrossFit Warm-up Superset DB Split Squat (4xME/60s (2L/2R) Romanian Deadlift (4xME/60s) American KB Swing (4xME/60s) Transition: (4m) Metcon Metcon (Time) 21-15-09 Floor Press 135/95 Power Clean 135/95WT: 50% of BR 1RM CAP: (8m)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 100 Reps Of Each, 25lbs Vest, 60lbs SandbagComplete Reps Before Moving On To Next Press Ups BO Rows Burpees Thrusters Leg Raises

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 60lbs Sandbag10 Rows 10 Front Squats 10 Walking Lunges 10 Burpees Over Bag 50m Bear Crawl Drag 400m Run (no bag)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 60lbs SamdbagThrusters Burpees Over Bag Ground To Shoulder Metcon (Time) 5km RunMax Effort

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit Warm-up Strength Paused Sumo Deadlift (4×6/MW | X121) (12m) Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (18m) 9 T2B 20′ SA DB OH Walking Lunge (R) 27 DB Hollow Flutter Kick L/R=1 20′ SA DB OH Walking Lunge (L)WT: 55/35#

Blue Ridge CrossFit – CrossFit Warm-up Strength Paused Front Squat (4×6/MW | 21X1) (12m) Transition: (3m) Metcon Metcon (Time) 10,8,6,4,2 Pistol Squat L/R=2 Devil Press 55/35#CAP: (8m)