WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest1 Mile Run 30 Burpees 30 Spiderman Press Ups 30 Walking Lunges 300 Flutter Kicks

Blue Ridge CrossFit – CrossFit Warm-up Deadlift (Climbing:) 1-2: (12@45%) 3-4: (10@55%) 5-6: (8%65%) Transition: (4m) Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 50-40-30-20-10 Reps 25lbs Vest. 60lbs SandbagBurpees Over Bag Thrusters Cleans

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 25lbs VestBurpee Pull Ups Spiderman Press Ups Squat Lunge Lunge Sprawls

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 60lbs Sandbag100m OH Carry 20 Cleans 20 Rows 20 Suitcase Deadlift (each side) 20 Get Ups 20 Thrusters 200m Carry

Blue Ridge CrossFit – CrossFit Warm-up Strength Push Press (Climbing:) 1-2: (10@55%) 70s 2-3: (8@65%) 80s 4-6: (6@75%) 90s Metcon Metcon (AMRAP – Rounds and Reps) (18m) 20′ DB OH Walking lunge 55/35# 10 Vup 05 Devil Press 55/35# 20′ DB Suitcase Lunge 55/35# 10 T2B 05 Ring Muscleup2A on all DB movements

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36 Min AMRAP. 25lbs Vest2 Burpee Pull Ups 4 Walkout Press Ups 10 Squats