WOD

Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Reps) M1-4: ME Burpee Stepup M4-8: ME Box Jump On/Over M8-12: ME Bar Over Burpee M12-16: ME Box Jump M16-20: ME Partner Leg Toss *EOMOM: 8 Deadlift 225/155#Box: 24/20″ WT: 45-50% of DL 1RM *1 Athlete working

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (3×5/80% | 1xME/50%) (10m) *Compare to Wk. 3 Metcon Metcon (4 Rounds for reps) CIRCUIT: 30/30 | 4rds Cal Bike WallBall Shot 20/14# Ring Dip Double-Under

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (3×5/80% | 1xME/50%) (10m) *Compare to Wk. 3 Metcon Metcon (4 Rounds for reps) CIRCUIT: 30/30 | 4rds Cal Bike WallBall Shot 20/14# Ring Dip Double-Under

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (3×5/80% | 1xME/50%) (10m) *Compare to Wk. 3 Metcon Metcon (4 Rounds for reps) CIRCUIT: 30/30 | 4rds Cal Bike WallBall Shot 20/14# Ring Dip Double-Under

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (3×5/80% | 1xME/50%) (10m) *Compare to Wk. 3 Metcon Metcon (4 Rounds for reps) CIRCUIT: 30/30 | 4rds Cal Bike WallBall Shot 20/14# Ring Dip Double-Under

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (3×5/80% | 1xME/50%) (10m) *Compare to Wk. 3 Metcon Metcon (4 Rounds for reps) CIRCUIT: 30/30 | 4rds Cal Bike WallBall Shot 20/14# Ring Dip Double-Under

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (3×5/80% | 1xME/50%) (10m) *Compare to Wk. 3 Metcon Metcon (4 Rounds for reps) CIRCUIT: 30/30 | 4rds Cal Bike WallBall Shot 20/14# Ring Dip Double-Under

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (3×5/80% | 1xME/50%) (10m) *Compare to Wk. 3 Metcon Metcon (4 Rounds for reps) CIRCUIT: 30/30 | 4rds Cal Bike WallBall Shot 20/14# Ring Dip Double-Under