WOD

Announcements 2023 MURPH: Hero WOD + Cookout! Date: 5/27 Time: 0930-1300 Location: BRCF *Burgers will be provided please bring a side dish or something to contribute to the cookout! *Shirts orders must be in by Tuesday 5/24 Blue Ridge CrossFit – CrossFit Metcon (Time) For Time (4rds) 10 Pullup 20 Push-up 30 Air Squat 400m Run Rx+ Vest 20/14 (30m) Cap

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (4 Rounds for reps) CIRCUIT: 40/20 | 4rds Double-Under 1/2 Getup L-Sit Raise Windmill Reverse HyperWT: Athlete Choice

Blue Ridge CrossFit – CrossFit Strength (24m) Back Squat (3×4/70%) Front Squat (3×4/70%) Overhead Squat (3×4/70%) Accessory Arnold Press (3xME/40) Rest: (40s)Between sets WT: Athlete choice

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (4 Rounds for time) (24m) 100 Double-Under 75 Air Squat 50 Pushup 25 Pullup (Buy-in) Then: With remaining time: 10 DB Hang Clean & Jerk 12 DB Russian Twist L/R=1 14 DB Floor Press 16 ABmat SitupRx+ W Body Armor/Vest/RuK 20/14#

Blue Ridge CrossFit – CrossFit Strength (24m) Bench Press (3×5/67%) Wide Grip Bench Press (3×5/67%) Close Grip Bench Press (3×5/67%) Accessory Overhead Tricep Extension ((3xME/35s)) Rest: (35s) Between sets WT: Athlete Choice

Blue Ridge CrossFit – CrossFit Strength (27m) Back Squat (3×5@67%) Front Squat (3×5/67%) Overhead Squat (3×5/67%) Accessory Arnold Press (3xME/35s) Rest: (35s) Between sets WT: Athlete choice

Blue Ridge CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (14m) 14 MB Step-up 20/14# L/R=2 7 C2B 14 Box Jump 24/20″ 7 Pull-up REST: (4m) (12m) 12 Step-up (bodyweight) L/R=2 6 MB Push-up 12 Jumping Lunge L/R=2 6 Decline MB Pushup *Decline MB Push-up : Feet on MB *RX+: Vest 20/14# Ruck 20/14#

Blue Ridge CrossFit – CrossFit Strength (27m) Deadlift (3×6@65%) Sumo Deadlift (3×6@65%) Romanian Deadlift (RDL) (3×6@65%) Accessory Dumbbell Curls (3xME/30s) Rest: (30s) Wt: Athlete choice