WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×11/50%) E2m15s Gymnastics Candlestick (3xME/45s) Rest: (45s) Between sets CORE CIRCUIT Metcon (4 Rounds for reps) CIRCUIT: 40/20 | 4rds TGU (L) Inc. Side Plank Raise (L) TGU (R) Inc. Side Plank Raise (R) WT: MW (Athlete Choice)

Blue Ridge CrossFit – CrossFit Warm-up Strength Front Squat (4×11/50%) E2m15s Gymnastics Strict Ring Dips (3xME/45s) Rest: (45s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (6m) AMRAP 6 DB Floor Press 9 DB Front Squat Rest: (3m) (5m) 5 DB Gorilla Row L/R=1 8 DB Suitcase DL Rest: (3m) (4m) 4 DB ManMaker 7 DB Russian Twist L/R=1WT: 55/35#

Blue Ridge CrossFit – CrossFit Strength Bent Over Row (4×11/50%) E2m15s Gymnastics V-up (3xME/45s) Rest: (45s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (18m) 1 Lap 9 MB Step up 6 MB B2OH 9 BJ On Over 6 MBC + WBS MB: 20/14# Box: 24/20″ Rx+: Vest: 20/14#

Blue Ridge CrossFit – CrossFit Warm-up Strength Sumo Deadlift (4×11/50%) E2m15s Gymnastics Strict-Chinup (3xME/45s) Rest: (45s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (16m) AMRAP 25m SA Farmer Carry COMPLEX KB SA Hang Power Clean KB SA Hang Squat Clean KB SA Hang Cluster 25m SA Farmer Walk COMPLEX WT: 24/16kg Rx+: Vest: 20/14# *COMPLEX: 1,1,1 / 2,2,2 / 3,3,3…Climbing each RD.

Blue Ridge CrossFit – CrossFit Warm-up Strength Sumo Deadlift (4×11/50%) E2m15s Gymnastics Strict-Chinup (3xME/45s) Rest: (45s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (16m) AMRAP 25m SA Farmer Carry COMPLEX KB SA Power Clean KB SA Squat Clean KB SA KB Cluster 25m SA Farmer Carry COMPLEX WT: 24/16kg Rx+: Vest: 20/14# *COMPLEX: 1,1,1 / 2,2,2 / 3,3,3…Climbing each RD.

Blue Ridge CrossFit – CrossFit Group Warm-up Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Reps) (25m) AMRAP SB Cleans SB Pushup + Mtn Climber SB Squat SB G2OH Toss SB Cluster SB: 50/35# Rx+: Vest: 20/14# *( Both athletes working.) *Athlete “A” Working on Bag | Athlete “B” completes a “LOOP” *Athletes switch movements each time both athletes complete “LOOP” *”LOOP” Can be run or walked

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×10/50%) E2m15s Gymnastics Candlestick (3xME/40s) Rest: (40s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (15m) 1,1,1/ 2,2,2/ 3,3,3…Climbing 2A DB Clean 2A DB TSTR 2A DB Devils Press *4 BJ On/Over after each Rd. WT: 55/35# BJ: 30/24″ Score: DB mvmnts ONLY

Blue Ridge CrossFit – CrossFit Warm-up Strength Front Squat (4×10/50%) E2m15s Gymnastics Strict Ring Dips (3xME/40s) Rest: (40s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (6m) AMRAP 6 Floor Press 155/105 9 T2B Rest: (3m) (5m) 5 Push Press 135/95# 8 K2E Rest: (3m) (4m) 4 H2OH 115/75# 7 HKRWT: Start 60% of BP 1RM and descend accordingly