WOD

Blue Ridge CrossFit – CrossFit Instructional Final week of block 2 Warm-up Metcon A: Metcon (4 Rounds for reps) CIRCUIT: 40/20 | 4rds Strict Pullup Box Jump 30/24″ Deficit Pushup 3″ Double-Under *Rest: (60s) after each rd. *Transition: (4m) Conditioning 400m Run (Time) Max Effort 400m Run

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 60lbs Sandbag400m Carry 30 Cleans 30 Thrusters 30 Front Squats 30 Walking Lunges 400m Run (no bag)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest800m Run 100m Burpee Broad Jump 200m Walking Lunges 50 Press Ups 100m Bear Crawl 800m Run

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 25 LBS VestPull Ups Press Ups Squats Burpees Leg Raises

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36 Min AMRAP. 60lbs Sandbag2 Burpees Over Bag 4 Cleans 6 Rows

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest1 Mile Run 30 Pull Ups 30 Burpees 30 Press Ups 100 Mountain Climbers

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (24m) 100 DU 75 Flutter Kick L/R=1 50 Air Squat 25 Amat Sit-up *EOMOM: 10 Burpee to plate 3/2″

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest200m Walking Lunges 100m Burpee Broad Jumps 90 Secs Plank 800m Run