WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (4×8/70%) *14m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (20m) 50 V-up 50 ABmat Situp 50 Air Squat (Buy-in) Then: (With Remaining Time: AMRAP 10 SA DB Hang Squat Clean 5 BMU 10 SA DB S2OH 5 C2BDB: 55/35# | L/R=2

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (4×8/70%) *(8m) *Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (8m) 8 Weighted Stepup L/R=2 24/16kg 24/20″ 16 Pushup 32 Double Under Rest: (4m) (6m) 6 Weighted Step on/over 12 Ring Dip 24 Double Under

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 25lbs VestPress Ups Burpees Pull Ups Squats Hanging Leg Raises

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Mile Ruck. 35lbsOdd Miles 50 Press Ups 50 Ruck Halos Even Miles 50 OH Walking Lunges 50 Ground To OH

Blue Ridge CrossFit – CrossFit Warm-up Strength Low Bar Back Squat (4×8/75%) (14m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) 50m Bear Crawl (18m) 10 Front Rack Forward Lunge 95/65# 10 T2B 10 S2OH 95/65#

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (AMRAP – Reps) 36 Min AMRAP 60lbs Sandbag5 Burpee Pull Ups 5 Devils Press 5 Ground To Shoulder 5 Press Ups

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4×8/75%) Metcon Metcon (AMRAP – Reps) (3m) Clean & Jerk 115/75 Rest: (3m) (4m) C & J 135/95 Rest (4m) (5m) C& J155/105

Blue Ridge CrossFit – CrossFit Metcon (Time) 21,15,12,9,5 Reps 60lbs SandbagThrusters OH Walking Lunges (each leg) Pull Ups Cleans Leg Raises Get Ups