WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (4×9/60%) E2MOM Gymnastics V-up (3xME/35s) Rest: (35s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (16m) 16 AKS 8 KB FR Lunge L/R=2 16 KB Russian Twist L/R=2 8 Ring Dip WT: 24/16kg Rx+: 32/20kg

Blue Ridge CrossFit – CrossFit Strength Bent Over Row (4×10/50%) E2m15s Gymnastics V-up (3xME/40s) Rest: (40s) Between sets Metcon Metcon (Time) (6rds) 100m Run 15 WBS 09 Pullup 06 MB B2OH WT: 20/14# Rx+: Vest: 20/14# CAP: (20m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Sumo Deadlift (4×10/50%) E2m15s Gymnastics Strict-Chinup (3xME/40s) Rest: (40s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (15m) AMRAP 06 Snatch 09 Back Squat 12 BB Pushup 15 Lateral BB Hop L/R=2 WT: 95/65# (50% of Snatch 1RM) Rx+: 135/95#

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×9/60%) E2MOM Gymnastics Candlestick (3xME/35s) Rest: (35s) Between sets Metcon Metcon (AMRAP – Reps) (12m) ME G2OH 135/95# *E3MOM: * Start 321…GO with 400m Run, then 300m run, then 200m run, then 100m run.WT: 45-50% of C&J 1RM

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (4×9/60%) E2MOM Gymnastics V-up (3xME/35s) Rest: (35s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (16m) 16 AKS 8 KB FR Lunge L/R=2 16 KB Russian Twist L/R=2 8 Ring Dip WT: 24/16kg Rx+: 32/20kg

Blue Ridge CrossFit – CrossFit Group Warm-up Conditioning Metcon (AMRAP – Rounds and Reps) (8m) AMRAP 6 Pullup 12 Pushup 21 Air Squat Rest: (2m) (6m)AMRAP 6 Burpee 12 WBS 20/14# 21 MB Lunge L/R=2 Rest: (2m) (4m) AMRAP 6 KB TSTR 12 AKS 21 KB Floor Press *WT: 24/16kg *Rx+: Vest: 20/14# *1 Athlete working each AMRAP

Blue Ridge CrossFit – CrossFit Group Warm-up Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) (8m) AMRAP 6 Pullup 12 Pushup 21 Air Squat Rest: (2m) (6m)AMRAP 6 Burpee 12 WBS 20/14# 21 MB Lunge L/R=2 Rest: (2m) (4m) AMRAP 6 KB TSTR 12 AKS 21 KB Floor Press *WT: 24/16kg *Rx+: Vest: 20/14# *1 Athlete working each AMRAP

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×8/60%) E2MOM Gymnastics Candlestick (3xME/30s) Rest: (30s) Between sets Metcon Metcon (AMRAP – Reps) (12m) ME G2OH 135/95# *E3MOM: * Start 321…GO with 400m Run, then 300m run, then 200m run, then 100m run.WT: 45-50% of C&J 1RM