WOD

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

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

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (3×6/75% | 1xME/50%) (15m) *Compare to wk 2 ME Metcon Metcon (Time) 21-15-09-15-21 WallBall Shot 20/14# Pullup *CAP: (10m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (3×6/75% | 1xME/50%) (15m) *Compare to wk 2 ME Metcon Metcon (Time) 21-15-09-15-21 WallBall Shot 20/14# Pullup *CAP: (10m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (3×6/75% | 1xME/50%) (15m) *Compare to wk 2 ME Metcon Metcon (Time) 21-15-09-15-21 WallBall Shot 20/14# Pullup *CAP: (10m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (3×6/75% | 1xME/50%) (15m) *Compare to wk 2 ME Metcon Metcon (Time) 21-15-09-15-21 WallBall Shot 20/14# Pullup *CAP: (10m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (3×6/75% | 1xME/50%) (15m) *Compare to wk 2 ME Metcon Metcon (Time) 21-15-09-15-21 WallBall Shot 20/14# Pullup *CAP: (10m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (3×6/75% | 1xME/50%) (15m) *Compare to wk 2 ME Metcon Metcon (Time) 21-15-09-15-21 WallBall Shot 20/14# Pullup *CAP: (10m)