WOD

Blue Ridge CrossFit – CrossFit Warm-up Core Metcon (AMRAP – Reps) EMOM (12) Min 1-3: ME/30s GHD Situp Min 4-6: ME/30s Reverse Hyper Min 7-9: ME/30s Jack Knife Min 10-12: ME/30s Banded Good Morning*Transition: 4m Metcon METCON (A) Metcon (AMRAP – Rounds and Reps) (8m) 8 Box Jump On/Over 24/20″ 8 DB Snatch 55/35# L/R=2*DBS: Alternating Reps *REST: 4m Metcon METCON (B) Metcon (AMRAP – Rounds and Reps) (8m) 8 SA DB Stepup 55/35# 8 Ring Dip*Stepup: Suitcase Carry

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (No Measure) “REST DAY” Active Recovery and foam rolling.

Blue Ridge CrossFit – CrossFit Warm-up Strength Barbell Row (Reverse Grip) (2×8/75% | 2×6/80% | ME/65%) 10m Gymnastics Toes-To-Bar (3xME/45s) Rest: 1:15.00 Between sets *3m Transition Metcon Metcon (5 Rounds for reps) EMOM (15) Min 1: 30s/Max Cal Row Min 2: 30s/ME C&J 155/105# Min 3: 30s/ME Bar Facing Buropee *Repeat (5 Total rds)WT: 65-70% C&J 1RM

Blue Ridge CrossFit – HDS-Hybrid Athlete Warm-up 500m Row Every 100m 10 Hindu Press Ups 10 Air Squats 10 Walk Outs Metcon (No Measure) “Row your Boat”5 rounds 2 Mins rest between rounds. 5 Deadlifts 65% of 1 RM 10 Kettlebell Bent Over Rows 2* 30lbs KB 20 KB Swings 400m Row

Blue Ridge CrossFit – CrossFit Warm-up Strength Front Squat (2×8/75% | 2×6/80% | ME/65%) 12m Shoulder Press (4×8/MW) 7m *4m Transition Metcon Metcon (AMRAP – Rounds and Reps) (10m) 40 DU (Double Under) 40′ HSW (Handstand Walk) 20 DB SA PC&J (Pwr Clean and Jerk) 55/35#

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) “Bring your own beach”100LBS Sandbag 8 Rounds 400m run 20 Front Rack Lunges 10 Burpee Sandbag throw 20 Kneeling get ups 10 Ground to Shoulder (alternating sides) 50 2 Count Flutter Kicks

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (2×8/75% | 2×6/80% | ME/65%) *14m Barbell Shrug (4×8/MW) *8m *Transition: 4m Metcon Metcon (AMRAP – Rounds and Reps) (6m) 3 SC (Squat Clean) 185/120# 3 RMU (Ring Muscleup)SC: 70-75%

Blue Ridge CrossFit – CrossFit Warm-up Core Metcon (4 Rounds for reps) TABATA 20/10 | 4rds ABSU (Abmat Situp) Alternating Superman Hollow Rock*3m Transition Metcon Partner WOD (Teams of 2) Metcon (AMRAP – Reps) (20m) CPs (Curtis Ps) 95/65# *5 Burpee over Bar after every 5 CPs repsRx+: 115/75# *Rcord CPs reps ONLY