WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (4×6/75%) (9m) Transition: (3m) Metcon A: Metcon (AMRAP – Rounds and Reps) (10m) 400m Run (Buy-in) Then: AMRAP 10 T2B 8 Box Jump 30/24″ 6 Burpee to Plate 3″Rest: (3m) B: Metcon (AMRAP – Rounds and Reps) (8m) 300m Run (Buy-in) Then: AMRAP 8 K2E 6 Box Jump 24/20″ 4 Burpee

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (4×6/75%) (14m) Transition: (4m) Metcon Metcon (AMRAP – Reps) 60s ME TSTR 95/65 60s Rest 60s ME SDHP 95/65 60s Rest: 45s ME TSTR 135/95 45s Rest 45s ME SDHP 135/95 45s Rest 30s ME TSTR 155/105 30s Rest 30s ME SDHP 155/105WT: Start 50% TSTR

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 | Partner WOD Metcon (Time) 400m Run 40 Snatch 75/55# Rest: (2m) 400m Run 40 C&J 75/55# Rest: (2m) 300m Run 30 Snatch 95/65# Rest: (3m) 300m Run 30 C&J 95/65# Rest: (3m) 200m Run 20 Snatch 115/75# Rest: (4m) 200m Run 20 C&J 115/75# *CAP: (34m)*WT: Start 40% of Snatch 1RM and accesnd accordningly **1 Athlete working at a time on Run and Barbell.

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Reps) CIRCUIT | 4RDS 60s Log Flip/Hang Hollow Hold 60s MB Pushup/Squat Hold 60s Stone G2S/Plank Hold 60s WallBall Shot/Hollow Hold 60s RestAthlete (A) Working, Athlete (B) Holding. *Both athletes rest YOGA RESTORATIVE (16m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Close Grip Bent Over Row (4×8/70%) (9m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (23m) 21 ABmat Situp 15 AKS 09 Ring Dip 06 Cluster 155/105# *Work: (3m) | Rest: (2m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Front Squat (4×8/70%) (13m) Transition: (4m) Metcon Metcon (4 Rounds for reps) TABATA 20/10 | 4rds Curl + Press Burpee RDL + Upright Row Squat Thrust*Rest (1m) between rds **WT: Athlete choice

Blue Ridge CrossFit – CrossFit Warm-up Strength Wide Grip Shoulder Press (4×8/70%) (8m) Transition: (3m) Metcon Metcon (Time) 100m Run 10 G2OH 185/120# 200m Run 20 G2OH 135/95 300m Run 30 G2OH 95/65#CAP: (18m) WT: 65% of C&J 1RM

Blue Ridge CrossFit – CrossFit Warm-up Strength Sumo Deadlift (4×8/70%) (15m) Transition: (4m) Metcon Metcon (2 Rounds for reps) (5m) Floor Press Rest: (2m) (5m) Front Squat: *20 Double Under each time the athlete breaksWT: 155/105