WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (3×5/80% | 1xME/50%) (12m) *Compare to wk 3 Metcon Barbell Cycling (AMRAP – Reps) ME/60s Hang Power Snatch 75/55# Rest: (2m) ME/60s Power Snatch 95/65# Rest: (2m) ME/60s Hang Squat Snatch 115/75# Rest: (2m) ME/60s Squat Snatch 135/95# WT: Start @ 50% of HPS 1RM

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (3×5/80% | 1xME/50%) (12m) *Compare to wk 3 Metcon Barbell Cycling (AMRAP – Reps) ME/60s Hang Power Snatch 75/55# Rest: (2m) ME/60s Power Snatch 95/65# Rest: (2m) ME/60s Hang Squat Snatch 115/75# Rest: (2m) ME/60s Squat Snatch 135/95# WT: Start @ 50% of HPS 1RM

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (3×5/80% | 1xME/50%) (12m) *Compare to wk 3 Metcon Barbell Cycling (AMRAP – Reps) ME/60s Hang Power Snatch 75/55# Rest: (2m) ME/60s Power Snatch 95/65# Rest: (2m) ME/60s Hang Squat Snatch 115/75# Rest: (2m) ME/60s Squat Snatch 135/95# WT: Start @ 50% of HPS 1RM

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (3×5/80% | 1xME/50%) (15m) *Compare to wk 3 ME Metcon Metcon (Time) 21-15-09 OHS C2B Pullup *CAP: (8m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (3×5/80% | 1xME/50%) (15m) *Compare to wk 3 ME Metcon Metcon (Time) 21-15-09 OHS C2B Pullup *CAP: (8m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (3×5/80% | 1xME/50%) (15m) *Compare to wk 3 ME Metcon Metcon (Time) 21-15-09 OHS C2B Pullup *CAP: (8m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (3×5/80% | 1xME/50%) (15m) *Compare to wk 3 ME Metcon Metcon (Time) 21-15-09 OHS C2B Pullup *CAP: (8m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (3×5/80% | 1xME/50%) (15m) *Compare to wk 3 ME Metcon Metcon (Time) 21-15-09 OHS C2B Pullup *CAP: (8m)