WOD

Announcements 2023 MURPH: Hero WOD + Cookout! Date: 5/27 Time: 0930-1300 Location: BRCF *Burgers will be provided please bring a side dish or something to contribute to the cookout! *Shirts orders must be in by Tuesday 5/24 Blue Ridge CrossFit – CrossFit Strength (24m) Deadlift (3×3/75%) Sumo Deadlift (3×3@75%) Romanian Deadlift (RDL) (3×3/75%) Accessory Dumbbell Curls (3xME/45s) Rest: (45s) Wt: Athlete choice

Announcements 2023 MURPH: Hero WOD + Cookout! Date: 5/27 Time: 0930-1300 Location: BRCF *Burgers will be provided please bring a side dish or something to contribute to the cookout! *Shirts orders must be in by Tuesday 5/24 Blue Ridge CrossFit – CrossFit Strength (21m) Bench Press (3×3/75%) Wide Grip Bench Press (3×3/75%) Close Grip Bench Press (3×3/75%) Accessory Overhead Tricep Extension ((3xME/45s)) Rest: (45s) Between sets WT: Athlete Choice

Announcements 2023 MURPH: Hero WOD + Cookout! Date: 5/27 Time: 0930-1300 Location: BRCF *Burgers will be provided please bring a side dish or something to contribute to the cookout! *Shirts orders must be in by Tuesday 5/24 Blue Ridge CrossFit – CrossFit Strength (24m) Back Squat (3×3/75%) Front Squat (3×3/75%) Overhead Squat (3×3/75%) Accessory Arnold Press (3xME/45) Rest: (45s)Between sets WT: Athlete choice

Announcements 2023 MURPH: Hero WOD + Cookout! Date: 5/27 Time: 0930-1300 Location: BRCF *Burgers will be provided please bring a side dish or something to contribute to the cookout! *Shirts orders must be in by Tuesday 5/24 Blue Ridge CrossFit – CrossFit Metcon (Time) For Time (4rds) 10 Pullup 20 Push-up 30 Air Squat 400m Run Rx+ Vest 20/14 (30m) Cap

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (4 Rounds for reps) CIRCUIT: 40/20 | 4rds Double-Under 1/2 Getup L-Sit Raise Windmill Reverse HyperWT: Athlete Choice

Blue Ridge CrossFit – CrossFit Strength (24m) Back Squat (3×4/70%) Front Squat (3×4/70%) Overhead Squat (3×4/70%) Accessory Arnold Press (3xME/40) Rest: (40s)Between sets WT: Athlete choice

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (4 Rounds for time) (24m) 100 Double-Under 75 Air Squat 50 Pushup 25 Pullup (Buy-in) Then: With remaining time: 10 DB Hang Clean & Jerk 12 DB Russian Twist L/R=1 14 DB Floor Press 16 ABmat SitupRx+ W Body Armor/Vest/RuK 20/14#

Blue Ridge CrossFit – CrossFit Strength (24m) Bench Press (3×5/67%) Wide Grip Bench Press (3×5/67%) Close Grip Bench Press (3×5/67%) Accessory Overhead Tricep Extension ((3xME/35s)) Rest: (35s) Between sets WT: Athlete Choice