WOD

Blue Ridge CrossFit – CrossFit Warm-up Metcon PARTNER WOD (TEAMS OF 2) Metcon (AMRAP – Reps) (24m Running Clock) 200 Leg Toss (Buy-in) With remaining time: 2,4,6,8,10… C&J (Clean & Jerk) 135/95# PUL (Pullup) BJ (Box Jump) 24/20″*1 Athlete working at a time

Blue Ridge CrossFit – CrossFit Warm-up Strength Sumo Deadlift (3X3/76% | 3X3/81% | 3X3/86% | ME/91%) *22m *4m Transition Conditioning Metcon (5 Rounds for reps) EMOM (10) E: 100m Sprint/ME WallBall Shot 20/14# O: Rest*100m (Buy-in) Record WBS ONLY