WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (3×5/80% 1xME/50%) (12m) *(Compare ME total to Week 3) Metcon Metcon (AMRAP – Rounds and Reps) (14m) 100 ABmatsitup (buy-in) Then: With remaining time 25 Double-under 21 Air-Squat 15 DB PushPress 09 Toe to Bar 06 DB Hang-CleanWT: 55/35#

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (3×5/80% 1xME/50%) (12m) *(Compare ME total to Week 3) Metcon Metcon (AMRAP – Rounds and Reps) (14m) 100 ABmatsitup (buy-in) Then: With remaining time 25 Double-under 21 Air-Squat 15 DB PushPress 09 Toe to Bar 06 DB Hang-CleanWT: 55/35#

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (3×5/80% 1xME/50%) (12m) *(Compare ME total to Week 3) Metcon Metcon (AMRAP – Rounds and Reps) (14m) 100 ABmatsitup (buy-in) Then: With remaining time 25 Double-under 21 Air-Squat 15 DB PushPress 09 Toe to Bar 06 DB Hang-CleanWT: 55/35#

Blue Ridge CrossFit – CrossFit Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) ME/6m Bench Press 135/95# Rest: (2m) ME/6m Back Squat. 135/95# Rest: (2m) Then: AMRAP 22 WallBall Shots 20/14# 16 American KBS 24/16kg 12 T2B 10 Burpee 2 Bar 6″ Score: BP & BS (10reps) = (1Rd) Then add to AMRAP (Rds & Reps) Rx+: BB: 155/105# | KB: 32/20kg *1 Athlete working at all times

Blue Ridge CrossFit – CrossFit Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) With a (30m) running clock: ME/6m Bench Press 135/95# Rest: (2m) ME/6m Back Squat. 135/95# Rest: (2m) Then: With remaining time: AMRAP 22 WallBall Shots 20/14# 16 American KBS 24/16kg 12 T2B 10 Burpee 2 Bar 6″ Score: BP & BS (10reps) = (1Rd) Then add to AMRAP (Rds & Reps) Rx+: BB: 155/105# | KB: 32/20kg *1 Athlete working at all times

Blue Ridge CrossFit – CrossFit Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) With a (30m) running clock: ME/6m Bench Press 135/95# Rest: (2m) ME/6m Back Squat. 135/95# Rest: (2m) Then: With remaining time: AMRAP 22 WallBall Shots 20/14# 16 American KBS 24/16kg 12 T2B 10 Burpee 2 Bar 6″ Score: BP & BS (10reps) = (1Rd) Then add to AMRAP (Rds & Reps) Rx+: BB: 155/105# | KB: 32/20kg *1 Athlete working at all times

Blue Ridge CrossFit – CrossFit Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) With a (30m) running clock: ME/6m Bench Press 135/95# Rest: (2m) ME/6m Back Squat. 135/95# Rest: (2m) Then: With remaining time: AMRAP 22 WallBall Shots 20/14# 16 American KBS 24/16kg 12 T2B 10 Burpee 2 Bar 6″ Score: BP & BS (10reps) = (1Rd) Then add to AMRAP (Rds & Reps) Rx+: BB: 155/105# | KB: 32/20kg *1 Athlete working at all times

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (3×6/75% | 1xME/50%) (10m) Metcon Metcon (AMRAP – Rounds and Reps) (28m) 50m SB OH Carry 50m Firemans Carry 200m Run 50 SB Flutter Kick L/R=1 40 Seal Jack 30 SB Mtn Climber L/R=2 20 SB Pushup 10 Pullup WT: 50/35# Rx+: Vest: 20/14#