WOD

Announcements Labor Day weekend Schedule: 31 August, Saturday: Normal scheduled 02 September, Monday (Labor Day) No scheduled classes 03 September, Tuesday: Normal schedule Blue Ridge CrossFit – CrossFit Warm-up Strength Split Squat (4×8/60% (8L/8R)) E2M Accessory Dumbell-Upright Row (3xME/30s) Rest: (30s) WT: MW (Athlete Choice) Conditioning BB Cycling Circuit (3 Rounds for weight) (3M) AMRAP ME Squat Clean Rest: (3M) (2m) AMRAP ME Thruster Rest: (2m) (1m) AMRAP ME Cluster WT: MW (Athlete Choice)

Announcements Labor Day weekend Schedule: 31 August, Saturday: Normal scheduled 02 September, Monday (Labor Day) No scheduled classes 03 September, Tuesday: Normal schedule Blue Ridge CrossFit – CrossFit Warm-up Strength Overhead Squat (4×8/60%) E2M Accessory Overhead Tricep Extension (3xME/30s) Rest: (30s) Between sets WT: MW Metcon Metcon (AMRAP – Rounds and Reps) (6m) 1,1,1 / 2,2,2 / 3,3,3… H2S S2OH G2OH*EMOM: BOB (1,2,3,4,5,6) 1 Burpee at “3,2,1… GO” then 2,3,… WT: 95/65#

Blue Ridge CrossFit – CrossFit Instructional Final Block of “INDIA” Cycle Warm-up Strength Romanian Deadlift (RDL) (4×8/60%) E2m Accessory Dumbbell Curls (3xME/30s) Rest: (30s) Between sets WT: MW Metcon Metcon (Time) 21-15-09-15-21 KB SDHP 24/20 kg Ring Dip *RX+: 32/20 kg | High Rings *CAP: (10m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Front Rack Split Squat (4×11/50% | E2m15s) 11L/11R Gymnastics Strict Handstand Pushup (3xME/45s) Rest: (45s) Between sets Conditioning OLY Cycling Circuit (3 Rounds for weight) (3M) AMRAP ME G2S Rest: (3M) (3m) AMRAP ME S2OH Rest: (3m) (3m) AMRAP ME G2OH WT: MW (Athlete Choice)

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×11/50%) E2m15s Gymnastics Candlestick (3xME/45s) Rest: (45s) Between sets CORE CIRCUIT Metcon (4 Rounds for reps) CIRCUIT: 40/20 | 4rds TGU (L) Inc. Side Plank Raise (L) TGU (R) Inc. Side Plank Raise (R) WT: MW (Athlete Choice)

Blue Ridge CrossFit – CrossFit Warm-up Strength Front Squat (4×11/50%) E2m15s Gymnastics Strict Ring Dips (3xME/45s) Rest: (45s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (6m) AMRAP 6 DB Floor Press 9 DB Front Squat Rest: (3m) (5m) 5 DB Gorilla Row L/R=1 8 DB Suitcase DL Rest: (3m) (4m) 4 DB ManMaker 7 DB Russian Twist L/R=1WT: 55/35#

Blue Ridge CrossFit – CrossFit Strength Bent Over Row (4×11/50%) E2m15s Gymnastics V-up (3xME/45s) Rest: (45s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (18m) 1 Lap 9 MB Step up 6 MB B2OH 9 BJ On Over 6 MBC + WBS MB: 20/14# Box: 24/20″ Rx+: Vest: 20/14#

Blue Ridge CrossFit – CrossFit Warm-up Strength Sumo Deadlift (4×11/50%) E2m15s Gymnastics Strict-Chinup (3xME/45s) Rest: (45s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (16m) AMRAP 25m SA Farmer Carry COMPLEX KB SA Hang Power Clean KB SA Hang Squat Clean KB SA Hang Cluster 25m SA Farmer Walk COMPLEX WT: 24/16kg Rx+: Vest: 20/14# *COMPLEX: 1,1,1 / 2,2,2 / 3,3,3…Climbing each RD.