WOD

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 Bench Press (3×4/85% 1xME/60%) (12m) Metcon Metcon (AMRAP – Reps) (4m) ME Clean & Jerk 135/95# Rest: (4m) (4m) ME Snatch 115/95# Rest: (4m) (4m) ME Thruster 95/65# WT: Start 45-50% of C&J 1RM and ascend accordingly

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (3×4/85% 1xME/60%) (12m) Metcon Metcon (AMRAP – Reps) (4m) ME Clean & Jerk 135/95# Rest: (4m) (4m) ME Snatch 115/95# Rest: (4m) (4m) ME Thruster 95/65# WT: Start 45-50% of C&J 1RM and ascend accordingly

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (3×4/85% 1xME/60%) (12m) Metcon Metcon (AMRAP – Reps) (4m) ME Clean & Jerk 135/95# Rest: (4m) (4m) ME Snatch 115/95# Rest: (4m) (4m) ME Thruster 95/65# WT: Start 45-50% of C&J 1RM and ascend accordingly

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (3×4/85% 1xME/60%) (12m) Metcon Metcon (AMRAP – Reps) (4m) ME Clean & Jerk 135/95# Rest: (4m) (4m) ME Snatch 115/95# Rest: (4m) (4m) ME Thruster 95/65# WT: Start 45-50% of C&J 1RM and ascend accordingly

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (3×4/85% 1xME/60%) (12m) Metcon Metcon (AMRAP – Reps) (4m) ME Clean & Jerk 135/95# Rest: (4m) (4m) ME Snatch 115/95# Rest: (4m) (4m) ME Thruster 95/65# WT: Start 45-50% of C&J 1RM and ascend accordingly