WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4×10/70% | E2m) Metcon Metcon (AMRAP – Rounds and Reps) (15m) 5 Hang Power Snatch 10 OHS 15 Mtn Climber 20 Double UnderWt: 95/65# (50% Snatch 1RM) Rx+: 115/75#

Blue Ridge CrossFit – CrossFit Warm-up Strength/Power Bent Over Row (8×2/55% | “X”) E70s Metcon Metcon (AMRAP – Rounds and Reps) (12m) 4 Front Squat 8 Clean 12 Bar Pushup 16 Hollow Rock F/B=1WT: 135/95# (50-55% of Clean 1RM)

Blue Ridge CrossFit – CrossFit Back Squat (8X2/55% “X” | E70s) Power and Explosiveness Metcon (AMRAP – Rounds and Reps) (21m) 100DU 50 ABsitup 25 Russian TwisL/R = 2 15 Reverse Lunge L/R_= 2 10 Ring Dip

Blue Ridge CrossFit – CrossFit Instructional Emphasize Power and Explosiveness in the strength components Strength/Power Bench Press (8×2/55% “X” | E70s) Metcon Metcon (Time) Score Time 120 Double Unders 60 Air Squats 100 DU 50 AS 80 DU 40 AS 60 DU 30 AS RX+: Vest 20/14#

Blue Ridge CrossFit – CrossFit Warm-up Instructional Athletes will perform the #WOODstrong WOD #3 in honor of David Wood battling back from TBI. WOODstrong #3 (6 Rounds for reps) CIRCUIT: 60/60s | 6rds Rd1: 2 SB Burpee 2 SB Cluster Rd2: 2 SB BOR 2 SB Squat Snatch Rd3: 2 SB Burpee 2 SB Cluster Rd4: 2 SB BOR 2 SB Squat Snatch Rd5: 2 SB Burpee 2 SB Cluster Rd6: 2 SB BOR 2 SB Squat SnatchRest: (4m) Then METCON “B” Metcon “B” Teams of 2 | Partner WOD (AMRAP – Rounds and Reps) (12m) AMRAP: 1 Lap 21 WBS 15 MB Stepup 09 MB G2OHWT: 20/14# *1 Athlete working (Both athletes run)

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×10/55% | EOMOM) Metcon Metcon (4 Rounds for reps) CIRCUIT: 40/20 | 4rds Banded Rotation L Windmill L Banded Rotation R Windmill RWT/Band: Athlete Choice *Add wts to “Notes”

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4×10/55% E2m) Metcon (Time) 100m Run 100 ABmat Situps 200m Run 80 AirSquat 300m Run 60 Pushup 400m Run 40 Reverse Lunge L/R=2 500m Run 20 Pullup Rx+: Vest: 20/14# Cap: 25m

Blue Ridge CrossFit – CrossFit Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Reps) CIRCUIT: 90/90 | 2rds Prowler 225/135# Log Flip Tire Hop OH Sledge 10/8# MB Knee Raise 20/14#1 Athlete working/Both athletes rest *Rx+: Body Armor/Vest/RuK: 20/14#