WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Rack Reverse Lunge (4×4/80% | 4L/4R) *(12m) *Transition: (2m) Accessory Dumbbell Lateral Delt Raise (2xME/60s) Rest: (60s) between sets Transition: (2m) Core Metcon (No Measure) TABATA | 20/10 | 5rdsWT: Athlete Choice WTD Flutter MB Hip Bridge MB Russian Twist SL Extension R SL Extension L

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 25lbs Vest800m Run 10 Pull Ups 20 Press Ups 50 Walking Lunges 30 Leg Raises 2 Mins Plank

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting Squat Snatch (7×3/80%) E75s Metcon Metcon (Time) 300m Run 30 AKS 24/16kg 30 Vup 200m Run 20 AKS 20 Vup 100m Run 10 AKS 10 VupRx+: 32/20kg CAP: (12m)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 1-10-1 Ladder. 25lbs VestBurpee Broad Jumps Lateral Lunges Squats Mountain Climbers (*10)

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (4×4/80%) (1=2m) Accessory Overhead Tricep Extension (2xME/60s) Rest: (60s) between sets Metcon Metcon (AMRAP – Rounds and Reps) (12m) M0-6: 10 Floor Press 135/95 10 Box Jump M7-12: 10 BOR 135/95 40′ Broad Jump

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 60lbs Sandbag. 25lbs VestCleans Press Ups Front Squats Thrusters Butterfly Sit Ups

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting Squat Clean (7×3/80%) E/75s Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (14m) M0-7: 10 Back Squat 135/95# 20′ Handstand Walk M8-14: 10 Deadlift 135/95 10 HS Pushup

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Sandbag1Mile Run 30 Burpees 30 Press Ups 30 Squats 100 Flutter Kicks