WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (10,8,6,4/MW) (12m) Transition: (4m) Metcon (Time) 30 Strict Wide Grip PUL Then: 22-16-10 OHS Rev Lunge L/R=2 Floor Press Then: 60 Ring PUWT: 135/95 (55% OHS 1RM)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Murph Split. 25lbs Vest.1 Mile Run 50 Pull Ups 100 Press Ups 150 Squats (Remove Vest) 50 Pull Ups 100 Press Ups 150 Squats 1 Mile Run

Blue Ridge CrossFit – CrossFit Metcon (Time) Bodyweight. 3 Rounds 2 Mins Rest800m Run 10 Burpee Pull Ups 20 Press Ups 30 Tuck Jump Squats 50m Walking Lunges 20m Bear Crawls

Blue Ridge CrossFit – CrossFit Warm-up Strength Barbell-Upright Row (4×8/65%) (8m) Transition: (3m) Core Metcon (No Measure) Circuit: 40/20 | 3rds Russian Twist Windmill (L) Windmill (R) Weighted FlutterWT: Athlete Choice

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36 Min AMRAP 25lbs Vest4 Burpees 5 Jump Squats 8 Press Ups 20 Mountain Climbers

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 35lbs Ruck. 2 Mins Rest800m Ruck 10 Devils Press 10 Thrusters 10 Front Squats 10 RDL 10 Cleans 100 Flutter Kicks 400m Ruck

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Murph 35lbs Ruck1 Mile Ruck 100 Pull Ups 200 Press Ups 300 Squats 1 Mile Ruck

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×8/70%) (8m) Transition: (3m) Metcon Metcon (Time) 20/10,19/9,18/8,17/7,16/6,15/5,14/4,13/3,12/2,11/1 Wallball Shot 20/14# Hang Power Clean 95/65#WT: (60% of HPC 1RM)