WOD

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (12m) 200m Run 5 Ground to Overhead 155/105 2 Rope Climb 15’ Rest: (4m) (9m) 50m 2A Farmer Carry 24/16kg 5 Clean 155/105 2 Ring Muscle-up

Blue Ridge CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) METCON (AMRAP Rounds and reps) 15M 100M Run 20 SL KB G2OH 24/16 kg 10 Tire Flip 20 Box Jump 24/20″ 10 Squat thrust 20 American KB Swing 24/16 KG 5M Rest 10M 2 Pull-ups 2 Push ups 2 Air Squats *Increase reps by 2 Each Round *1Athlete moving at a time *GO Hard Go Fast* RX+ Ruk / Vest 20/14 #

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (7,5,3,1/MW) (9m) Good Mornings (7,5,3,1/MW) (9m) Gymnastics Strict Ring Dip | Max Effort (3m) (1xME/3m)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest800m Run Max Pull Ups (1 min) Max Press Ups (90 Secs) Max Squats (2 Mins) 800m Run

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (Time) 20 Pullup 40 Pushup 60 AirSquat 600m Run 20 PUL 40 PU 60 AS 600m Run 20 PUL 40 PU 60 ASRx+: RuK/Vest 20/14# CAP: 30m

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (7,5,3,1/MW) (13m) Bent Over Row (7,5,3,1/MW) (9m) Gymnastics Chin-up | Max Effort | (3m) (1xME/3m)

Blue Ridge CrossFit – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) (4m) 6 OH Squat 115/75 6 BFB *REST: (3m) (5m) 7 Front Squat 155/105 7 BOB *REST: (4m) (6m) 8 Deadlift 185/120 8 Burpee

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mons Rest. 60lbs Sandbag100m Walking Lunges 25 Squats 25 Zercher Good Mornings 25 Thrusters 400m Carry 800m Run (no bag)