WOD

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#

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (3×6/75% | 1xME/50%) (15m) *Compare to Wk2. Metcon Metcon (AMRAP – Rounds and Reps) M1-4: 8 MB Step up 24/20″ 8 MB Clean M4-8: 8 MB OH Step up 8 MB Squat Thrust 2 OH M8-12 8 MB Step on/over 8 MB Burpee M12-15: ME SL Vup WT: 20/14# Rx+: Vest: 20/14#

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (3×6/75% | 1xME/50%) (15m) *Compare to Wk2. Metcon Metcon (AMRAP – Rounds and Reps) M1-4: 8 MB Step up 24/20″ 8 MB Clean M4-8: 8 MB OH Step up 8 MB Squat Thrust 2 OH M8-12 8 MB Step on/over 8 MB Burpee M12-15: ME SL Vup WT: 20/14# Rx+: Vest: 20/14#

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (3×6/75% | 1xME/50%) (15m) *Compare to Wk2. Metcon Metcon (AMRAP – Rounds and Reps) M1-4: 8 MB Step up 24/20″ 8 MB Clean M4-8: 8 MB OH Step up 8 MB Squat Thrust 2 OH M8-12 8 MB Step on/over 8 MB Burpee M12-15: ME SL Vup WT: 20/14# Rx+: Vest: 20/14#

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (3×6/75% | 1xME/50%) (15m) *Compare to Wk2. Metcon Metcon (AMRAP – Rounds and Reps) M1-4: 8 MB Step up 24/20″ 8 MB Clean M4-8: 8 MB OH Step up 8 MB Squat Thrust 2 OH M8-12 8 MB Step on/over 8 MB Burpee M12-15: ME SL Vup WT: 20/14# Rx+: Vest: 20/14#

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (3×6/75% | 1xME/50%) (15m) *Compare to Wk2. Metcon Metcon (AMRAP – Rounds and Reps) M1-4: 8 MB Step up 24/20″ 8 MB Clean M4-8: 8 MB OH Step up 8 MB Squat Thrust 2 OH M8-12 8 MB Step on/over 8 MB Burpee M12-15: ME SL Vup WT: 20/14# Rx+: Vest: 20/14#

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (3×6/75% | 1xME/50%) (15m) *Compare to Wk2. Metcon Metcon (AMRAP – Rounds and Reps) M1-4: 8 MB Step up 24/20″ 8 MB Clean M4-8: 8 MB OH Step up 8 MB Squat Thrust 2 OH M8-12 8 MB Step on/over 8 MB Burpee M12-15: ME SL Vup WT: 20/14# Rx+: Vest: 20/14#

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (3×6/75% | 1xME/50%) (12m) *Compare to wk 2 Metcon Barbell Cycling (AMRAP – Reps) ME/60s Hang Power Clean 95/65# Rest: (2m) ME/60s Power Clean 115/75# Rest: (2m) ME/60s Hang Squat Clean 135/95# Rest: (2m) ME/60s Squat Clean 155/105# WT: Start @ 50% of HPC 1RM