WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (3×6/75% 1xME/50%) (12m) *(Compare ME total to Week 2) Metcon Metcon (Time) (3rds) 5 DB Devils Press 55/35# 10 Burpee BoxJump 24/20″ 15 MB Clean 100m Run *CAP: (16m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (3×6/75% 1xME/50%) (12m) *(Compare ME total to Week 2) Metcon Metcon (Time) (3rds) 5 DB Devils Press 55/35# 10 Burpee BoxJump 24/20″ 15 MB Clean 100m Run *CAP: (16m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (3×6/75% 1xME/50%) (12m) *(Compare ME total to Week 2) Metcon Metcon (Time) (3rds) 5 DB Devils Press 55/35# 10 Burpee BoxJump 24/20″ 15 MB Clean 100m Run *CAP: (16m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (3×6/75% 1xME/50%) (12m) *(Compare ME total to Week 2) Metcon Metcon (Time) (3rds) 5 DB Devils Press 55/35# 10 Burpee BoxJump 24/20″ 15 MB Clean 100m Run *CAP: (16m)

Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) With a (30m) Running Clock: M1-10: 20 Floor Press 10 BFB M10-20: 15 Deadlift 10 BOB M20-30: 10 Clean 10 Body Builder *EOMOM: 10 Box Jump 24/20″ WT: 135/95# Rx+: 155/105#

Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) With a (30m) Running Clock: M1-10: 20 Floor Press 10 BFB M10-20: 15 Deadlift 10 BOB M20-30: 10 Clean 10 Body Builder *EOMOM: 10 Box Jump 24/20″ WT: 135/95# Rx+: 155/105#

Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) With a (30m) Running Clock: M1-10: 20 Floor Press 10 BFB M10-20: 15 Deadlift 10 BOB M20-30: 10 Clean 10 Body Builder *EOMOM: 10 Box Jump 24/20″ WT: 135/95# Rx+: 155/105#

Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) With a (30m) Running Clock: M1-10: 20 Floor Press 10 BFB M10-20: 15 Deadlift 10 BOB M20-30: 10 Clean 10 Body Builder *EOMOM: 10 Box Jump 24/20″ WT: 135/95# Rx+: 155/105#