WOD

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting high hang clean and jerk (1×3/65% | 1×3/70% | 1×3/80%) E2MOM mid hang clean and jerk (1×2/65% | 1×2/70% | 1×2/80%) E2MOM Clean and Jerk (6×1/Climbing to MW | Starting @ 70%+) E90s *3m Transition Metcon Metcon (AMRAP – Rounds and Reps) (8m) 8 Vup 8 HSPU 8 SA Russian KB Swing 24/16kg | 8L/8R

Blue Ridge CrossFit – CrossFit Warm-up Strength Close Grip Bench Press (1×9/65% | 1×6/70% | 1×3/80%) E2MOM Wide Grip Bench Press (1×9/65% | 1×6/70% | 1×3/80%) E2MOM Bench Press (6×1/Climbing to MW | Starting @ 70%) E90s *3m Transition Metcon (AMRAP – Rounds and Reps) (8m) 8 OH Stepup 45/25# | 24/20″ | L/R=2 8 Burpee Box Jump 24/20″ 8 Russian Twist 45/25#*Rx+ 55/35# *Use Plate for WT’d movements

Blue Ridge CrossFit – CrossFit Warm-up Mobility Ankle Metcon Metcon (2 Rounds for reps) (10m) 20′ KB Bear Crawl (Forward) 24/16kg 20′ KB Bear Crawl (Backward) 24/16kg 20 KB Lateral Hop L/R=2 20 KB SA Pushup 10L/10R Then: Rest: (2m) Then: (8m) 15′ SA KB Lunge (R) 24/16kg 15′ SA KB Lunge (L) 24/16kg 15 KB SDHP 24/16kg 15 American KB Swing 24/16kgKB Lunge: Suitcase carry

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting Push Press (1×3/65% | 1×3/70% | 1×3/80%) E90s Push Jerk (1×2/65% | 1×2/70% | 1×2/80%) E90s Split Jerk (6×1/Climbing to MW/Starting 70%) E90s *3m Transition Metcon Metcon (AMRAP – Rounds and Reps) (8m) 8 KB Snatch 24/16kg (8L/8R) 8 Goblet Squat 24/16kg 8 Ring DipRx+: 32/20kg *KBS: Hardstyle (Swinging)

Blue Ridge CrossFit – CrossFit Warm-up Strength Overhead Squat (1×9/65% | 1×6/70% | 1×3/80%) *E2MOM Back Squat (1×9/65% | 1×6/70% | 1×3/80%) *E2MOM Front Squat (6×1/Climbing to MW | Starting @70%) *E90s *4m Transition Metcon Metcon (AMRAP – Rounds and Reps) (8m) 4 T2B (Toe to Bar) 4 PUL (Pullup) 4 BMU (Bar Muscleup) 8 Front Rack Forward Lunge 115/75# | L/R=2*WT: 50%

Blue Ridge CrossFit – CrossFit Warm-up Metcon Partner WOD (Teams of 2) Metcon Metcon (Time) (3rds) 50 Mountain Climber L/R=2 50 Double Under 40 Flutter Kick L/R=1 40 ABmat Situp 30 WallBall Shot 30 Box Jump 24/20″ 20 Pullup 20 Rig Dip 10 Burpee over Abmat 10 Jumping Lunge L/R=1*1 Athlete working at a time

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting High-Hang Clean (1×4/67.5% | 1×3/72.5% | 1×2/82.5%) E2MOM Mid-Hang Clean (1×3/72.5% | 1×2/77.5% | 1×1/82.5%) E2MOM Squat Clean (6×1/Climbingto MW | Starting @ 65-70%) Every 90s *3m Transition Metcon Metcon (AMRAP – Rounds and Reps) (7m) 7 Deadlift 225/155# 7 Decline Pushup 20″Rx+: 265/175# *WT: 50%

Blue Ridge CrossFit – CrossFit Strength Bent Over Row (1×8/67.5% | 1×5/72.5% | 1×2/82.5%) E2MOM Wide Grip Bent Over Row (1×8/67.5% | 1×5/72.5% | 1×2/82.5%) E2MOM Barbell Row (Reverse Grip) (6×1/Clibing to MW | Starting @ 65-70%) *E90s *3m Transition Metcon Metcon (AMRAP – Rounds and Reps) (7m) 7 Back Squat 135/95# 7 Floor Press 135/95#*Rx+: 155/105# *WT: 50% of Bench Press 1RM