WOD

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (4 Rounds for reps) CIRCUIT: 30/30 | 4rds ME/30s BJ On-Over 30/24″ ME/30s Vup ME/30s Seated DB Press 55/35# ME/30s AKS 32/20kg ME/30s DB Goblet 55/35#

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (Weight) DEADLIFT: ME/3m @ 75% Metcon (Weight) BENT OVER ROW: ME/3m @ 75% Gymnastics Ring Strict Pullup (ME/3m)

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) With a (25m) Running Clock: 50-40-30-40-50 Double Under ABmat Situp (Buy-in) Then: With remaining time: 10 Power Clean 135/95# 10 Floor Press 10 Box Jump 24/20″

Blue Ridge CrossFit – CrossFit Metcon (Weight) BENCH PRESS: (ME/3m@75%) Metcon (Weight) BACK SQUAT: (ME/3m @ 75%) Metcon (AMRAP – Reps) GYMNASTICS FIXED BAR DIP (ME/3M)

Blue Ridge CrossFit – CrossFit Instructional Bring attire to get dirty and gloves or hand protection Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (5 Rounds for reps) CIRCUIT: (60s) 5rds Log Flip OH Sledge Stone G2S Run RestTeams rotate from station to station (1 Athlete working at a time)

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (Weight) SHOULDER PRESS: ME/4m @ 65% Metcon (Weight) BACK RACK REVERSE LUNGE: ME/4m @ 65% Gymnastics Strict Ring Dips (ME/3m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (Weight) DEADLIFT: ME/4m @ 65% Metcon (Weight) BENT OVER ROW: ME/4m @ 65% Gymnastics Strict-Chinup (ME/3m)

Blue Ridge CrossFit – CrossFit Metcon (Weight) BENCH PRESS: (ME/4M@65%) Metcon (Weight) BACK SQUAT: (ME/4M @ 65 %) Metcon (AMRAP – Reps) GYMNASTICS CLOSE GRIP PUSH-UPS: (ME/3M)