WOD

Blue Ridge CrossFit – CrossFit Strength

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36 Min AMRAP. 25lbs Vest2 Pull Ups 4 Burpees 6 Press Ups 8 Squats Metcon (Time) 5 Mile Ruck. 35lbs RuckSub 12 Min Miles

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (10×1/90%) E30s Transition: (4m) Metcon Metcon (Time) (3rds) 50′ SB Bear Crawl 50′ Handstand Walk 15 Deck Squat 10 Vup 5 SB ManMaker 50/35#CAP: 15m

Blue Ridge CrossFit – CrossFit Warm-up Strength Push Press (10×1/90%) E/30s Transition: (3m) Metcon A: Metcon (AMRAP – Rounds and Reps) (10m) 10 Wipers L/R=1 5 Deficit HSPU 3″Rest: (4m) B: Metcon (AMRAP – Rounds and Reps) (6m) 10 T2B 5 HSPU

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 (Partner WOD) 1 Athlete working at a time Rotate/Partition as needed A: Metcon (Weight) (10m) ME Bench Press: *WT: Athlete choiceRest: (4m) B: Metcon (Weight) (8m) ME Deadlift: *WT: Athlete choiceRest: (4m) C: Metcon (AMRAP – Reps) (6m) ME BF Burpees

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Mile Ruck. 35lbs RuckAt 4 Miles 100 Press Ups 100 OH Squats 100 Rows 300 Flutter Kicks

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 25lbs Vest100m Walking Lunges 400m Run 50m Bear Crawl 30 Press Ups 50m Squat Jumps 30 Burpees