WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×2/92.5% | 1xME/70%) (12m) Conditioning Strength Circuit (Weight) CIRCUIT: 20/20 | 5rds DB Curls DB SL Wtd Stepup (R) DB Upright Rows DB SL Wtd Stepup (L) WT: Athlete Choice Box: 24/20″ Score: Total Weight

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×2/92.5% | 1xME/70%) (12m) Conditioning Strength Circuit (Weight) CIRCUIT: 20/20 | 5rds DB Curls DB SL Wtd Stepup (R) DB Upright Rows DB SL Wtd Stepup (L) WT: Athlete Choice Box: 24/20″ Score: Total Weight

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×2/92.5% | 1xME/70%) (12m) Conditioning Strength Circuit (Weight) CIRCUIT: 20/20 | 5rds DB Curls DB SL Wtd Stepup (R) DB Upright Rows DB SL Wtd Stepup (L) WT: Athlete Choice Box: 24/20″ Score: Total Weight

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×2/92.5% | 1xME/70%) (12m) Conditioning Strength Circuit (Weight) CIRCUIT: 20/20 | 5rds DB Curls DB SL Wtd Stepup (R) DB Upright Rows DB SL Wtd Stepup (L) WT: Athlete Choice Box: 24/20″ Score: Total Weight

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×2/92.5% | 1xME/70%) (12m) Conditioning Strength Circuit (Weight) CIRCUIT: 20/20 | 5rds DB Curls DB SL Wtd Stepup (R) DB Upright Rows DB SL Wtd Stepup (L) WT: Athlete Choice Box: 24/20″ Score: Total Weight

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×2/92.5% | 1xME/70%) (12m) Conditioning Strength Circuit (Weight) CIRCUIT: 20/20 | 5rds DB Curls DB SL Wtd Stepup (R) DB Upright Rows DB SL Wtd Stepup (L) WT: Athlete Choice Box: 24/20″ Score: Total Weight

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (4×2/92.5% | 1xME/70%) (16m) Metcon Metcon (AMRAP – Rounds and Reps) (16m) 10 AKS 12 KB Russian Twist L/R=2 16 SA KB Floor Press 8L/8R 20 Alternating Reverse Lunge L/R=2 WT: 24/16kg Rx+: 32/20kg

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (4×2/92.5% | 1xME/70%) (16m) Metcon Metcon (AMRAP – Rounds and Reps) (16m) 10 AKS 12 KB Russian Twist L/R=2 16 SA KB Floor Press 8L/8R 20 Alternating Reverse Lunge L/R=2 WT: 24/16kg Rx+: 32/20kg