WOD

Blue Ridge CrossFit – CrossFit Conditioning Metcon (2 Rounds for reps) (6m) 21-15-09 Front Squat 95/65# Pullup (Buy-in) *With Remaining time: ME Tuck Crunch Rest: (6m) Then: (6m) 18-12-06 Thruster 95/65# C2Bm (Buy-in) *With Remaining time: ME Vup

Blue Ridge CrossFit – CrossFit Conditioning Metcon (5 Rounds for reps) CIRCUIT: 30/30 | 5rdsT2B WallBall Shot 20/14# KB SA TSTR 24/16kg MB Squat Thrust KB SA Farmer Carry

Blue Ridge CrossFit – CrossFit Strength (24m) Bench Press (3×8/60%) Wide Grip Bench Press (3×8/60%) Close Grip Bench Press (3×8/60%) Gymnastics L-Sit Raise (Rings) (3xME/40s) Rest: (40s) Between sets

Announcements Apparel: “Train or get stacked”2nd orderclosing out tomorrow, Wednesday, 4/19. Get your orders in now. 2023 “MURPH” Designs will be completed by end of week,orders will open Monday, 5/1.   Blue Ridge CrossFit – CrossFit Conditioning Metcon (AMRAP – Reps) With a (28m) running clock: 800m Run 50 Pullup 75 Situp 100 Pushup 125 AirSquat (Buy-in) Then: With remaining time ME 25m Shuttle Run*Score: Shuttle run laps ONLY

Blue Ridge CrossFit – CrossFit Strength (27m) Back Squat (3×8@60%) Front Squat (3×8/60%) Overhead Squat (3×8/60%) Gymnastics L-Sit Raises (Pullup Bar) (3xME/40s) Rest: (40s) Between sets

Blue Ridge CrossFit – CrossFit Strength (24m) Bench Press (3×9/57%) Wide Grip Bench Press (3×9/57%) Close Grip Bench Press (3×9/57%) Gymnastics L-Sit Raise (Rings) (3xME/35s) Rest: (35s) Between sets

Announcements “Train or Get Stacked” T-shirt orders are closed. Payments due Friday, 14 April. Blue Ridge CrossFit – CrossFit Conditioning Metcon (Time) 500m Run 50 Situps 50 Air Squats 50 Pushups 400m Run 40 SU 40 AS 40 PU 300m Run 30 SU 30 AS 30 PU 200m Run 20 SU 20 AS 20 PU 100m Run 10 SU 10 AS 10 PUCAP: (25m)

Blue Ridge CrossFit – CrossFit Instructional Week 1 on new “DELTA” Cycle. Block 1: METCONS: Will be Oxidative pathway centered. STRENGTH: Concentrated and diversified lifting based in the “Big 3” and branched out. GYMNASTICES: Core Biased. Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Reps) (6m) AMRAP 2m Vup (Buy-in) Then with remaining time: ME Front Squat 115/75# Rest: (2m) (6m) AMRAP 2m Vup (Buy-in) Then: ME Floor Press 135/95# Rest: (2m) (6m) AMRAP 2m Vup (Buy-in) Then: ME G2S 155/105#