WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (3×4/85% | 1xME/60%) (12m) Metcon Barbell Cycling (4 Rounds for weight) ME/60s High-Hang Power Snatch Rest: (2m) ME/60s Mid-Hang Power Snatch Rest: (2m) ME/60s High-Hang Squat Snatch Rest: (2m) ME/60s Mid-Hang Squat Snatch Rest: WT: Athlete Choice

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (3×4/85% | 1xME/60%) (12m) Metcon Barbell Cycling (4 Rounds for weight) ME/60s High-Hang Power Snatch Rest: (2m) ME/60s Mid-Hang Power Snatch Rest: (2m) ME/60s High-Hang Squat Snatch Rest: (2m) ME/60s Mid-Hang Squat Snatch Rest: WT: Athlete Choice

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (3×4/85% | 1xME/60%) (15m) Metcon Metcon (AMRAP – Rounds and Reps) (15m) 5 Pullup 10 Pushup 15 Air-Squat 20 Vup 25 Double-Under

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (3×4/85% | 1xME/60%) (15m) Metcon Metcon (AMRAP – Rounds and Reps) (15m) 5 Pullup 10 Pushup 15 Air-Squat 20 Vup 25 Double-Under

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (3×4/85% | 1xME/60%) (15m) Metcon Metcon (AMRAP – Rounds and Reps) (15m) 5 Pullup 10 Pushup 15 Air-Squat 20 Vup 25 Double-Under

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (3×4/85% | 1xME/60%) (15m) Metcon Metcon (AMRAP – Rounds and Reps) (15m) 5 Pullup 10 Pushup 15 Air-Squat 20 Vup 25 Double-Under

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (3×4/85% | 1xME/60%) (15m) Metcon Metcon (AMRAP – Rounds and Reps) (15m) 5 Pullup 10 Pushup 15 Air-Squat 20 Vup 25 Double-Under

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (3×4/85% | 1xME/60%) (15m) Metcon Metcon (AMRAP – Rounds and Reps) (15m) 5 Pullup 10 Pushup 15 Air-Squat 20 Vup 25 Double-Under