WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Front Squat (4×8/60%) E2MOM Gymnastics Strict Ring Dips (3xME/30s) Rest: (30s) Between sets Metcon Metcon (3 Rounds for reps) CIRCUIT: 60s | 3rds Double-Under HRPU KB Squat Clean 24/26kg Box Jump 24/20″ Rest

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (4×8/60%) E2MOM Gymnastics V-up (3xME/45s) Rest: (45s) Between sets Metcon Metcon (AMRAP – Reps) (9m) ME Box Jumps 24/20″ *EMOM: 3 G2OH 135/95# Rx+: BJ: 30/24″ WT: 185/120# *Score: BJ Reps ONLY

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Rack Reverse Lunge (4×12/50% | E2m15s) *Alternating Reps | L/R=2 Accessory Arnold Press (3xME/45s | 3rds) * Rest: (45s) Between sets * MW (Athlete Choice) * SA (Alternating Reps) Conditioning Calisthenics Strength Circuit Metcon (4 Rounds for reps) CIRCUIT: 40/20 | 4rds WG Pushup Pistol Squat (L/R) Strict Chin-up *Athlete Choice*Athlete can choose 1776 movement or choose rest station. Rx+: Vest: 20/14#

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4×11/50% | E2m15s) Accessory DB Goblet Lunge (3xME/45s | 3rds) WT: MW (Athlete Choice) Rest: (45s) between sets Metcon Metcon (AMRAP – Reps) (6m) G2OH 135/95# *EMOM: 5 BOB

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (4×11/50% | E2M15s) Accessory SA DB Hammer Curl (3xME/45s) CIRCUIT: 45/45 | 3rds WT: Athlete Choice (MW) (Alternating Reps) Metcon Metcon (Time) 21-15-09-15-21 WBS 20/14# T2B *CAP: (10m)

Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Rounds and Reps) (30m) 60 Double-Under 20 Floor Press 135/95# 2 Thruster 135/95#*Increase TSTR reps by (2) each Rd. (2,4,6,8…) *WT: 55-60% of BP 1RM

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Rack Reverse Lunge (4×10/55% | E2m15s) EOMOM *Alternating Reps | L/R=2 Accessory Arnold Press (3xME/40s | 3rds) * Rest: (40s) Between sets * MW (Athlete Choice) * SA (Alternating Reps) Metcon

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4×10/55% | E2m15s) Accessory DB Goblet Lunge (3xME/40s | 3rds) WT: MW (Athlete Choice) Rest: (40s) between sets Metcon Metcon (AMRAP – Rounds and Reps) (20m) 50 Double-Under 12 Box Jump 24/20″ 9 G2H 115/75# 6 Strict Ring Dip 3 G2OH 115/75# *E3MOM: 100m Run