WOD

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 Bent Over Row (3×5/80% | 1xME/50%) (12m) *Compare to wk 3 Metcon Barbell Cycling (AMRAP – Reps) ME/60s Hang Power Snatch 75/55# Rest: (2m) ME/60s Power Snatch 95/65# Rest: (2m) ME/60s Hang Squat Snatch 115/75# Rest: (2m) ME/60s Squat Snatch 135/95# WT: Start @ 50% of HPS 1RM

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (3×5/80% | 1xME/50%) (12m) *Compare to wk 3 Metcon Barbell Cycling (AMRAP – Reps) ME/60s Hang Power Snatch 75/55# Rest: (2m) ME/60s Power Snatch 95/65# Rest: (2m) ME/60s Hang Squat Snatch 115/75# Rest: (2m) ME/60s Squat Snatch 135/95# WT: Start @ 50% of HPS 1RM

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (3×5/80% | 1xME/50%) (12m) *Compare to wk 3 Metcon Barbell Cycling (AMRAP – Reps) ME/60s Hang Power Snatch 75/55# Rest: (2m) ME/60s Power Snatch 95/65# Rest: (2m) ME/60s Hang Squat Snatch 115/75# Rest: (2m) ME/60s Squat Snatch 135/95# WT: Start @ 50% of HPS 1RM

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (3×5/80% | 1xME/50%) (12m) *Compare to wk 3 Metcon Barbell Cycling (AMRAP – Reps) ME/60s Hang Power Snatch 75/55# Rest: (2m) ME/60s Power Snatch 95/65# Rest: (2m) ME/60s Hang Squat Snatch 115/75# Rest: (2m) ME/60s Squat Snatch 135/95# WT: Start @ 50% of HPS 1RM

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (3×5/80% | 1xME/50%) (12m) *Compare to wk 3 Metcon Barbell Cycling (AMRAP – Reps) ME/60s Hang Power Snatch 75/55# Rest: (2m) ME/60s Power Snatch 95/65# Rest: (2m) ME/60s Hang Squat Snatch 115/75# Rest: (2m) ME/60s Squat Snatch 135/95# WT: Start @ 50% of HPS 1RM