WOD

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.

Blue Ridge CrossFit – CrossFit Group Warm-up Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Reps) (25m) AMRAP SB Cleans SB Pushup + Mtn Climber SB Squat SB G2OH Toss SB Cluster SB: 50/35# Rx+: Vest: 20/14# *( Both athletes working.) *Athlete “A” Working on Bag | Athlete “B” completes a “LOOP” *Athletes switch movements each time both athletes complete “LOOP” *”LOOP” Can be run or walked

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×10/50%) E2m15s Gymnastics Candlestick (3xME/40s) Rest: (40s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (15m) 1,1,1/ 2,2,2/ 3,3,3…Climbing 2A DB Clean 2A DB TSTR 2A DB Devils Press *4 BJ On/Over after each Rd. WT: 55/35# BJ: 30/24″ Score: DB mvmnts ONLY

Blue Ridge CrossFit – CrossFit Warm-up Strength Front Squat (4×10/50%) E2m15s Gymnastics Strict Ring Dips (3xME/40s) Rest: (40s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (6m) AMRAP 6 Floor Press 155/105 9 T2B Rest: (3m) (5m) 5 Push Press 135/95# 8 K2E Rest: (3m) (4m) 4 H2OH 115/75# 7 HKRWT: Start 60% of BP 1RM and descend accordingly

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (4×9/60%) E2MOM Gymnastics V-up (3xME/35s) Rest: (35s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (16m) 16 AKS 8 KB FR Lunge L/R=2 16 KB Russian Twist L/R=2 8 Ring Dip WT: 24/16kg Rx+: 32/20kg

Blue Ridge CrossFit – CrossFit Strength Bent Over Row (4×10/50%) E2m15s Gymnastics V-up (3xME/40s) Rest: (40s) Between sets Metcon Metcon (Time) (6rds) 100m Run 15 WBS 09 Pullup 06 MB B2OH WT: 20/14# Rx+: Vest: 20/14# CAP: (20m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Sumo Deadlift (4×10/50%) E2m15s Gymnastics Strict-Chinup (3xME/40s) Rest: (40s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (15m) AMRAP 06 Snatch 09 Back Squat 12 BB Pushup 15 Lateral BB Hop L/R=2 WT: 95/65# (50% of Snatch 1RM) Rx+: 135/95#

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×9/60%) E2MOM Gymnastics Candlestick (3xME/35s) Rest: (35s) Between sets Metcon Metcon (AMRAP – Reps) (12m) ME G2OH 135/95# *E3MOM: * Start 321…GO with 400m Run, then 300m run, then 200m run, then 100m run.WT: 45-50% of C&J 1RM