WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (7×3/85%) (14m) Gymnastics Strict-Chinup (2xME/60s) Rest: (75s) between sets (Compare to Week 1&2) Metcon Metcon (AMRAP – Rounds and Reps) (8m) 8 SA DB Devil Press 55/35# 8 DB Russian Twist 55/35# L/R=1

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 (Partner WOD) A: Metcon (AMRAP – Reps) (8m) ME SA DB S2OH L/R=2 *Partner (B) Holds HandstandWT: 55/35# (Alternating reps) Rest: (2m) B: Metcon (AMRAP – Reps) (8m) ME DB Goblet Squat *Partner (B) Holds Roman ChairWT: 55/35# Rest: (2m) C: Metcon (AMRAP – Reps) (8m) ME DB Snatch L/R=2 *Partner (B) Holds Hollow*WT: 55/35# (Alternating Reps) Instructional Both athletes working. (Athlete (A) can ONLY accumulate reps while athlete (B) is holding prescribed position

Blue Ridge CrossFit – HDS-Hybrid Athlete : Metcon (Time) 21,15,12,9,5 Reps. 25lbs VestBurpee Pull Ups Walkout Press Ups Squat Lunge Lunge Hanging Leg Raises

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 60lbs Sandbag50m Bear Crawl Drag 20 Devils Press 20 Rows 20 Cleans 20 Get Ups 1 Mile Run (no sandbag)

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (6×4/80%) (8m) Gymnastics Strict Toes-To-Bar (2xME/60s) Rest: (75s) between sets Metcon Metcon (AMRAP – Reps) (10m) M1-5: ME ABmat Situp *20 DU EMOM M5-10: ME SL Vup L/R=2 *20 DU EMOMScore: Situp/Vup reps ONLY

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 60lbs Sandbag200m Carry 50 Cleans 40 Front Squats 30 Military Press 20 BO Rows 10 Press Ups 800m Run (no bag)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 3 Mins Rest. 25lbs Vest1 Mile Run 30 Burpees 30 Squats 30 Press Ups