WOD

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 Back Squat (3×5/80% | 1xME/50%) (15m) *Compare to Wk 3. Metcon Metcon (AMRAP – Rounds and Reps) M1-6: 12 RKS 12 KB S2OH 12 KB FS M6-12 12 AKS 12 Gorilla Row L/R=2 12 KB FR Rev. Lunge L/R=2 M12-15: ME L-Sit Raise WT: 24/16kg Rx+: 32/20kg

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (3×5/80% | 1xME/50%) (15m) *Compare to Wk 3. Metcon Metcon (AMRAP – Rounds and Reps) M1-6: 12 RKS 12 KB S2OH 12 KB FS M6-12 12 AKS 12 Gorilla Row L/R=2 12 KB FR Rev. Lunge L/R=2 M12-15: ME L-Sit Raise WT: 24/16kg Rx+: 32/20kg

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (3×5/80% | 1xME/50%) (15m) *Compare to Wk 3. Metcon Metcon (AMRAP – Rounds and Reps) M1-6: 12 RKS 12 KB S2OH 12 KB FS M6-12 12 AKS 12 Gorilla Row L/R=2 12 KB FR Rev. Lunge L/R=2 M12-15: ME L-Sit Raise WT: 24/16kg Rx+: 32/20kg

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (3×5/80% | 1xME/50%) (15m) *Compare to Wk 3. Metcon Metcon (AMRAP – Rounds and Reps) M1-6: 12 RKS 12 KB S2OH 12 KB FS M6-12 12 AKS 12 Gorilla Row L/R=2 12 KB FR Rev. Lunge L/R=2 M12-15: ME L-Sit Raise WT: 24/16kg Rx+: 32/20kg

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (3×5/80% | 1xME/50%) (15m) *Compare to Wk 3. Metcon Metcon (AMRAP – Rounds and Reps) M1-6: 12 RKS 12 KB S2OH 12 KB FS M6-12 12 AKS 12 Gorilla Row L/R=2 12 KB FR Rev. Lunge L/R=2 M12-15: ME L-Sit Raise WT: 24/16kg Rx+: 32/20kg

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (3×5/80% | 1xME/50%) (15m) *Compare to Wk 3. Metcon Metcon (AMRAP – Rounds and Reps) M1-6: 12 RKS 12 KB S2OH 12 KB FS M6-12 12 AKS 12 Gorilla Row L/R=2 12 KB FR Rev. Lunge L/R=2 M12-15: ME L-Sit Raise WT: 24/16kg Rx+: 32/20kg

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (3×5/80% | 1xME/50%) (15m) *Compare to Wk 3. Metcon Metcon (AMRAP – Rounds and Reps) M1-6: 12 RKS 12 KB S2OH 12 KB FS M6-12 12 AKS 12 Gorilla Row L/R=2 12 KB FR Rev. Lunge L/R=2 M12-15: ME L-Sit Raise WT: 24/16kg Rx+: 32/20kg