WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 25lbs SandbagPull Ups Hand Release Press Ups Shoulder Taps *2 Butterfly Sit Ups Metcon (Time) 10* 100m Repeats.5 * 25lbs Vest 5 * Without 1:1 Work : Rest Ratio

Blue Ridge CrossFit – CrossFit Warm-up Strength Deficit Deadlift (5×5/75%) (14m) Transition: (2m) Accessory Overhead Tricep Extension (2xME/60s) Rest: (60s) between sets Transition: (2m) Metcon Metcon (AMRAP – Rounds and Reps) (4m) 12 WallBall Shots 20/14# 6 SDHP 95/65# Rest: (4m) (4m) 6 TSTR 95/65# 12 MB Clean 20/14#

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 10-1-10 Reps. 60lbs SandbagCleans Front Squat Shoulder Press

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting Mid-Hang Squat Clean (7×3/80%) E75s Transition: (3m) Metcon Metcon (Time) 27-24-21 SA DB TSTR 55/35# C2B*CAP: 10m

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 25lbs Vest800m Run 25 Press Ups 30 Burpees 50 Squats 100 Flutter Kicks

Blue Ridge CrossFit – CrossFit Warm-up Strength Box Squat (5×5/75%) (14m) Transition: (2m) Accessory Hammer Curl (2xME/60s) Metcon Metcon (Time) 50 Double-Under 05 Cluster 40 DU 04 CLSTR 30 DU 03 CLSTR 30 DU 02 CLSTR 10 DU 01 CLSTWT: 135/95# CAP: (9m)

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Mile Ruck. 35lbs RuckEvery Mile 12 Press Ups 90 Secs Plank 20 Squats 90Secs Squat Hold 30 OH Walking Lunges