WOD

Blue Ridge CrossFit – CrossFit Warm-up Gymnastics Strict Wide Grip Pullup (3xME/30s) E2MOM Strict-Chinup (3xME/30s) E2MOM Strict Pull Up (3xME/30s) E2MOM *3m Transition Metcon Metcon (Time) 30 DU (Double Under) 30 PSTL (Pistol Squat) L/R=2 30 K2E (Knee to Elbow) 26 DU 26 PSTL 26 K2E 22 DU 22 PSTL 22 K2E

Blue Ridge CrossFit – CrossFit Warm-up Athete choice Metcon Partener WOD (Teams of 2) Metcon (Time) 50 DB Situp 55/35# 400′ DB Walking Lunge 55/35# (Buy-in) Then: 21-15-09 Overhead Squat 95/65# K2E (Knee to Elbow) Then: 21-15-09 SDHP 95/65# Ring Dip Then: 20 DB Turkish Getup 55/35# 400′ OH Walking Lunge 95/65# (Cash-out)DB WL: Suitcase Cary *1 Athlete moving at a time

Blue Ridge CrossFit – CrossFit Warm-up Strength Romanian Deadlift (1×7/68% | 1×5/72% | 1×3/80%) E2MOM Deadlift (1×7/68% | 1×5/72% | 1×3/80%) E2MOM Sumo Deadlift (6×1/Climbing to MW | Starting @ 70%+) E90s *5m Transition Metcon Metcon (AMRAP – Rounds and Reps) (5m) 2,2/4,4/6,6/8,8… KBS (KB Snatch) 55/35# KB SA TSTR (Thruster) 55/35#Rx+: WT: 70/45#

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting High Hang Muscle Snatch (1×3/65% | 1×3/70% | 1×3/80%) E90s High Hang Power Snatch (1×2/65% | 1×2/70% | 1×2/80% ) (3rd Pull)E90s High Hang Squat Snatch (6×1/Climbing to MW | Starting @ 70%+) E90s *3m Transition Metcon Metcon (AMRAP – Rounds and Reps) (5m) 2,2/4,4/6,6/8,8… HSC (DB Hang Squat Clean) 55/35# HSPU (Handstand Pushup)*HSC: 2 Arm

Blue Ridge CrossFit – CrossFit Warm-up Strength Wide Grip Shoulder Press (1×7/68% | 1×5/72% | 1×3/80%) E90s Reverse Grip Shoulder Press (1×7/68% | 1×5/72% | 1×3/80%) E90s Shoulder Press (6×1/Climbing to MW | Starting @ 70%+) E90s *3m Transition Metcon Metcon (AMRAP – Rounds and Reps) (5m) 5 Deadlift 245/155# 10 Barbell Pushup

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting High Hang Muscle Clean (E90s) 1×3/65% | 1×3/70% | 1×3/80% High Hang Power Clean (1×2/65% | 1×2/70% | 1×2/80%) E90s High Hang Squat Clean (6×1/Climbing to MW | Start @ 70%) E90s *4m Transition Metcon Metcon (AMRAP – Rounds and Reps) (5m) 5 DB Box Step-on-over 10 DB Pushpress 55/35#*GO HARD GO FAST

Blue Ridge CrossFit – CrossFit Warm-up Strength Bulgarian Split Squat (1×7/68% | 1×5/72% | 1×3/80%) E2MOM Front Rack Forward Lunge (1×7/68% | 1×5/72% | 1×3/80%) E2MOM Back Rack Reverse Lunge (6×1/Climbing to MW | Starting @ 70%) E90s *4m Transition Metcon Metcon (AMRAP – Rounds and Reps) (5m) 10 WBS (Wallball Shot) 20/14# 5 Burpee to Bar*Rx+: WBS: 25# Burpee to Pullup *Bar 6″ above outreached hands

Blue Ridge CrossFit – CrossFit Warm-up Mobility Hip (12m) Metcon Partner WOD (Teams of 2) Metcon (AMRAP – Rounds and Reps) (24m) 2,2,2,/4,4,4/6,6,6/8,8,8… Overhead Frwd Lunge 95/65# | L/R=2 Pullup Clean & Jerk 95/65# Toe to Bar *20 Double Under after each RdRx+: 135/75# *WT: 50% of C&J 1RM