WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4×10/55% E2m) Metcon (Time) 100m Run 100 ABmat Situps 200m Run 80 AirSquat 300m Run 60 Pushup 400m Run 40 Reverse Lunge L/R=2 500m Run 20 Pullup Rx+: Vest: 20/14# Cap: 25m

Blue Ridge CrossFit – CrossFit Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Reps) CIRCUIT: 90/90 | 2rds Prowler 225/135# Log Flip Tire Hop OH Sledge 10/8# MB Knee Raise 20/14#1 Athlete working/Both athletes rest *Rx+: Body Armor/Vest/RuK: 20/14#

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×960% | EOMOM) Metcon Metcon (4 Rounds for reps) CIRCUIT: 30/30 | 4rds SA RKS SA High Pull SA Snatch SA KB OHSWT: Athlete Choice *Alternate sides each Rd *Add wts to “Notes”

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (4×9/60% | E2M) Metcon Metcon (AMRAP – Rounds and Reps) (12m) 5 Clean 185/120# 10 HSPU

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4×9/60% E2m) Metcon Metcon (5 Rounds for reps) CIRCUIT: 3m/2m | 5rds 100m Run 10 WBS (Buy-in) Then: With remaining time: ME Burpee to BarRx+: Body Armor/Vest/RuK: 20/14#

Blue Ridge CrossFit – CrossFit Conditioning Teams of 2 | Partner WOD Metcon (4 Rounds for reps) CIRCUIT: 60s/60s | 4rds Battling Rope/Half Plank Assault Bike/Hollow Body TSTR/Full Plank RKS/Roman Chair1 Athlete Moving/1 Athlete Holds *Both Athletes Rest Rx+: Vest: 20/14#

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (4×8/65%) E2MOM Metcon (AMRAP – Reps) (14m) ME MB Pushup + OH Stepup *EOMOM: 10 SL T2B L/R=2Rx+: Body Armor/Vest/RuK: 20/14#

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4×8/65% E2m) Metcon Metcon (AMRAP – Reps) For Time: (Amrap) Reps 50 Double-Unders 15 Toes-to-bars 40 Double-Unders 12 Toes-to-bars 30 Double-Unders 9 Toes-to-bars 20 Double-Unders 6 Toes-to-bars 10 Double-Unders 3 Toes-to-bars RX+ Vest / Ruck 20/14#