WOD

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 Group Warm-up Conditioning Metcon (AMRAP – Rounds and Reps) (8m) AMRAP 6 Pullup 12 Pushup 21 Air Squat Rest: (2m) (6m)AMRAP 6 Burpee 12 WBS 20/14# 21 MB Lunge L/R=2 Rest: (2m) (4m) AMRAP 6 KB TSTR 12 AKS 21 KB Floor Press *WT: 24/16kg *Rx+: Vest: 20/14# *1 Athlete working each AMRAP

Blue Ridge CrossFit – CrossFit Group Warm-up Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) (8m) AMRAP 6 Pullup 12 Pushup 21 Air Squat Rest: (2m) (6m)AMRAP 6 Burpee 12 WBS 20/14# 21 MB Lunge L/R=2 Rest: (2m) (4m) AMRAP 6 KB TSTR 12 AKS 21 KB Floor Press *WT: 24/16kg *Rx+: Vest: 20/14# *1 Athlete working each AMRAP

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×8/60%) E2MOM Gymnastics Candlestick (3xME/30s) Rest: (30s) Between sets Metcon

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×8/60%) E2MOM Gymnastics Candlestick (3xME/30s) Rest: (30s) 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

Blue Ridge CrossFit – CrossFit Warm-up Strength Front Squat (4×8/60%) E2MOM Gymnastics Strict Ring Dips (3xME/30s) Rest: (30s) Between sets Metcon Metcon (3 Rounds for reps) CIRCUIT: 60s | 3rds Double-Under HRPU KB Squat Clean 24/26kg Box Jump 24/20″ Rest

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (4×8/60%) E2MOM Gymnastics V-up (3xME/45s) Rest: (45s) Between sets Metcon Metcon (AMRAP – Reps) (9m) ME Box Jumps 24/20″ *EMOM: 3 G2OH 135/95# Rx+: BJ: 30/24″ WT: 185/120# *Score: BJ Reps ONLY

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Rack Reverse Lunge (4×12/50% | E2m15s) *Alternating Reps | L/R=2 Accessory Arnold Press (3xME/45s | 3rds) * Rest: (45s) Between sets * MW (Athlete Choice) * SA (Alternating Reps) Conditioning Calisthenics Strength Circuit Metcon (4 Rounds for reps) CIRCUIT: 40/20 | 4rds WG Pushup Pistol Squat (L/R) Strict Chin-up *Athlete Choice*Athlete can choose 1776 movement or choose rest station. Rx+: Vest: 20/14#