WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Split Squat (3×5/MW | 5L/5R) (12m) Gymnastics CIRCUIT: 45/75s | 3rds Strict Ring Dips (3xME/45s) rest: (75s) Between sets Weightlifting JERK COMPLEX (5×1/Climbing to MW) push jerk + split jerk 1 PJ + 1 SJ = 1Rep *E90s

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (3×5/MW) (8m) Gymnastics CIRCUIT: 45/75s | 3rds Declined Pushup (3xME/45s) Rest: (75s) Between sets Conditioning Strength Circuit (No Measure) CIRCUIT: 40/20 | 4rds DB Chest Fly DB Cossak Squat DB Upright Row DB SRDLWT: MW (Athlete Choice)

Blue Ridge CrossFit – CrossFit Back Squat (3×5 / 80%) L-Sit Raises (Pullup Bar) (3xME/40s Rest:(70S) Between Sets ) METCON (AMRAP – Rounds and Reps) (10m) AMRAP 6 Clean 135/95# 9 HSPU 12 Jumping lunge L/R =2

Blue Ridge CrossFit – CrossFit Warm-up Strength Split Squat (3×5/77.5% | 5L/5R) (12m) Gymnastics CIRCUIT: 35/65 | 3rds Strict Ring Dips (3xME/35s) rest: (65s) Between sets Weightlifting Push Jerk (5×3/Climbing) (E75s)

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (3×5/77.5%) (8m) Gymnastics CIRCUIT: 35/65s | 3rds Declined Pushup (3xME/35s) Rest: (65s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (25m) 50m Dash 50m Back Peddle 50m SA Farmer Walk 50 Flutter Kick L/R=1 40 Air Squat 30 Jump Rope 20 Vup 10 AKS KB: 24/16kg Rx+: 32/20kg

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (3×5/77.5%) (8m) Gymnastics CIRCUIT: 35/65s | 3rds Declined Pushup (3xME/35s) Rest: (65s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (25m) 50m Dash 50m Back Peddle 50m SA Farmer Walk 50 Flutter Kick L/R=1 40 Air Squat 30 Double-Under 20 Vup 10 AKS KB: 24/16kg Rx+: 32/20kg

Blue Ridge CrossFit – CrossFit Warm-up Strength (12m) Deadlift (3×5/77.5) Gymnastics CIRCUIT: 35/65 | 3rds L-Sit Raise (Rings) (3xME/35s) Rest: (65s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (4m) AMRAP 5 DB Pushup 5 DB Hang Clean Rest: (3m) (4m) AMRAP 5 DB Suitcase DL 5 DB Goblet Squat Rest: (3m) (4m) AMRAP 5 DB Gorilla Row L/R=1 5 DB Push PressWT: 55/35#

Blue Ridge CrossFit – CrossFit Instructional Block 3: (Week 9) Final week of HOTEL Cycle Strength: Re-integrate Pressing and Pulling Olympic Lifting: Integration of the “Jerk” Conditioning: Constantly Varied Warm-up Strength Bench Press (3×5/77.5%) (12m) Gymnastics CIRCUIT: 35/65 | 3rds Strict Pull Up (3xME/35s) Rest: (65s) Between sets Metcon Metcon (Time) (4RFT) 8 Hang Clean 135/95# 6 Front Squat 12 Box Jump Burpee 24/20″*WT: (45-50%) of Clean 1RM *CAP: (12m)