WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (4×2/92.5% | 1xME/70%) (12m) Weightlifting Hang Power Clean (1×2/MW) *Work up to a heavy Couplet (12m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (4×2/92.5% | 1xME/70%) (12m) Weightlifting Hang Power Clean (1×2/MW) *Work up to a heavy Couplet (12m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (4×2/92.5% | 1xME/70%) (12m) Weightlifting Hang Power Clean (1×2/MW) *Work up to a heavy Couplet (12m)

Blue Ridge CrossFit – CrossFit Warm-up Deadlift (4×2/92.5% | 1xME/70%) (16m) Metcon Metcon (4 Rounds for reps) CIRCUIT: 30s/30s | 4rds Strict shoulder Press Box Jump 24/20″ Front Squat Double-Under WT: 95/65#

Blue Ridge CrossFit – CrossFit Warm-up Deadlift (4×2/92.5% | 1xME/70%) (16m) Metcon Metcon (4 Rounds for reps) CIRCUIT: 30s/30s | 4rds Strict shoulder Press Box Jump 24/20″ Front Squat Double-Under WT: 95/65#

Blue Ridge CrossFit – CrossFit Warm-up Deadlift (4×2/92.5% | 1xME/70%) (16m) Metcon Metcon (4 Rounds for reps) CIRCUIT: 30s/30s | 4rds Strict shoulder Press Box Jump 24/20″ Front Squat Double-Under WT: 95/65#

Blue Ridge CrossFit – CrossFit Warm-up Deadlift (4×2/92.5% | 1xME/70%) (16m) Metcon Metcon (4 Rounds for reps) CIRCUIT: 30s/30s | 4rds Strict shoulder Press Box Jump 24/20″ Front Squat Double-Under WT: 95/65#

Blue Ridge CrossFit – CrossFit Warm-up Deadlift (4×2/92.5% | 1xME/70%) (16m) Metcon Metcon (4 Rounds for reps) CIRCUIT: 30s/30s | 4rds Strict shoulder Press Box Jump 24/20″ Front Squat Double-Under WT: 95/65#