WOD

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 Warm-up Strength Shoulder Press (3×7/70% | 1xME/50%) (10m) Metcon Metcon (AMRAP – Rounds and Reps) (20m) M1-10: (Buy-in) ME/2m Jump Rope ME/2m Flutter Kick (4ct) ME/2m 1/2 Plank ME/4m Run *Then: With remaining time: AMRAP 6 HSPU 12 PULLUP 16 Frwd Lunge L/R=2 20 Switchbacks L/R=2

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (3×7/70% | 1xME/50%) (10m) Metcon Metcon (AMRAP – Rounds and Reps) (20m) M1-10: (Buy-in) ME/2m Jump Rope ME/2m Flutter Kick (4ct) ME/2m 1/2 Plank ME/4m Run *Then: With remaining time: AMRAP 6 HSPU 12 PULLUP 16 Frwd Lunge L/R=2 20 Switchbacks L/R=2

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (3×7/70% | 1xME/50%) (10m) Metcon Metcon (AMRAP – Rounds and Reps) (20m) M1-10: (Buy-in) ME/2m Jump Rope ME/2m Flutter Kick (4ct) ME/2m 1/2 Plank ME/4m Run *Then: With remaining time: AMRAP 6 HSPU 12 PULLUP 16 Frwd Lunge L/R=2 20 Switchbacks L/R=2

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (3×7/70% | 1xME/50%) (10m) Metcon Metcon (AMRAP – Rounds and Reps) (20m) M1-10: (Buy-in) ME/2m Jump Rope ME/2m Flutter Kick (4ct) ME/2m 1/2 Plank ME/4m Run *Then: With remaining time: AMRAP 6 HSPU 12 PULLUP 16 Frwd Lunge L/R=2 20 Switchbacks L/R=2

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (3×7/70% | 1xME/50%) (10m) Metcon Metcon (AMRAP – Rounds and Reps) (20m) M1-10: (Buy-in) ME/2m Jump Rope ME/2m Flutter Kick (4ct) ME/2m 1/2 Plank ME/4m Run *Then: With remaining time: AMRAP 6 HSPU 12 PULLUP 16 Frwd Lunge L/R=2 20 Switchbacks L/R=2

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (3×7/70% | 1xME/50%) (10m) Metcon Metcon (AMRAP – Rounds and Reps) (20m) M1-10: (Buy-in) ME/2m Jump Rope ME/2m Flutter Kick (4ct) ME/2m 1/2 Plank ME/4m Run *Then: With remaining time: AMRAP 6 HSPU 12 PULLUP 16 Frwd Lunge L/R=2 20 Switchbacks L/R=2

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (3×7/70% | 1xME/50%) (10m) Metcon Metcon (AMRAP – Rounds and Reps) (20m) M1-10: (Buy-in) ME/2m Jump Rope ME/2m Flutter Kick (4ct) ME/2m 1/2 Plank ME/4m Run *Then: With remaining time: AMRAP 6 HSPU 12 PULLUP 16 Frwd Lunge L/R=2 20 Switchbacks L/R=2