WOD

Announcements The “MURPH” Memorial Day Hero WOD Date: Saturday, 25 May Time: 0900 (1 Heat) Cookout: 1030-12 (Hamburgers and hot dogs will be provided *(Please bring side dish; ie: Coleslaw, egg-salad, fruit etc.) Gear: Weight vests are limited but available. Athletes consider bringing your own Rx: Athletes wishing to complete as “Official” Benchmark must have a judge. Registration: Sign-up with coaches at class Shirts: Sign-up Gender/Size/Style *(Must participate to sign-up for shirts) Guests: (Free guest day!) Friends, family, kids, pets all welcome 🙂 Blue Ridge CrossFit – CrossFit Skill Transfer Coach Led Snatch Drills Weightlifting Squat Snatch (5×3/Climbing) E105s: Starting at 50% and climbing to max complex Strength Overhead Squat (3×5/MW) (10m) Conditioning 100 Double Under (Time) *Athletes will perform AMRAP based on Wk 7 Time for 100 reps (Sc athletes perform 200 Single-Under)

Announcements The “MURPH” Memorial Day Hero WOD Date: Saturday, 25 May Time: 0900 Gear: Weight vests are limited but available. Athletes consider bringing your own Rx: Athletes wishing to complete as “Official” Benchmark must have a judge. Registration: Sign-up with coaches at class Shirts: Sign-up Gender/Size/Style *Must participate to sign-up for shirts) Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (Time) (4rds) 400m Run 20 Pullups 30 Pushups 40 Air Squats Rx+: Vest: 20/14# CAP: (28m)

Announcements The “MURPH” Memorial Day Hero WOD Date: Saturday, 25 May Time: 0900 Gear: Weight vests are limited but available. Athletes consider bringing your own Rx: Athletes wishing to complete as “Official” Benchmark must have a judge. Registration: Sign-up with coaches at class Shirts: Sign-up Gender/Size/Style *Must participate to sign-up for shirts) Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Conditioning Partner WOD | Teams of 2

Announcements The “MURPH” Memorial Day Hero WOD Date: Saturday, 25 May Time: 0900 Gear: Weight vests are limited but available. Athletes consider bringing your own Rx: Athletes wishing to complete as “Official” Benchmark must have a judge. Registration: Sign-up with coaches at class Shirts: Sign-up Gender/Size/Style *Must participate to sign-up for shirts) Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Rounds and Reps) With a (26m) running clock (5m) 10 2A DB Hex Press 55/35 10 Clean 155/105 Rest (2m) (5m) 10 DB Goblet Squat 55/35 10 Pendlay Row 135/95 Rest (2m) (5m) 10 SA Devil Press 55/35 10 Back Squat 115/75 Rest (2m) (5m) 10 pullup 10 Bar Over Burpee

Announcements The “MURPH” Memorial Day Hero WOD Date: Saturday, 25 May Time: 0900 Gear: Weight vests are limited but available. Athletes consider bringing your own Rx: Athletes wishing to complete as “Official” Benchmark must have a judge. Registration: Sign-up with coaches at class Shirts: Sign-up Gender/Size/Style *Must participate to sign-up for shirts) Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (28m) 100m MB Run 50 Double-Under 25 MB Mountain climber L/R=2 15 Deadlift 155/105# *E4MOM: 20 MB BurpeeMB: 20/14# Rx+: Vest/RuK 20/14# BB: 40% of DL 1RM

Announcements The “MURPH” Memorial Day Hero WOD Date: Saturday, 25 May Time: 0900 Gear: Weight vests are limited but available. Athletes consider bringing your own Rx: Athletes wishing to complete as “Official” Benchmark must have a judge. Registration: Sign-up with coaches at class Shirts: Sign-up Gender/Size/Style *Must participate to sign-up for shirts) Blue Ridge CrossFit – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) (28m) 100m MB Run 50 Double-Under 25 MB Mountain climber L/R=2 15 Deadlift 155/105# *E4MOM: 20 MB Burpee MB: 20/14# Rx+: Vest/RuK 20/14# BB: 40% of DL 1RM

Announcements The “MURPH” Memorial Day Hero WOD Date: Saturday, 25 May Time: 0900 Gear: Weight vests are limited but available. Athletes consider bringing your own Rx: Athletes wishing to complete as “Official” Benchmark must have a judge. Registration: Sign-up with coaches at class Shirts: Sign-up Gender/Size/Style *Must participate to sign-up for shirts) Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) With a (30m) Running Clock: 800m Run Then: AMRAP 10 Rds of “CINDY” ( Buy-in) Then: (With remaining time): AMRAP 10 Floor Press 135/95# 20 ABmat Situp 30 Double-under Rx+: “ Buy-in” With Vest 20/14# FP: 155/105#

Announcements OTB “Out of the Box” Spring series | Session #2 Date: Saturday, 04 May Time: 0900 Location: Fletcher Park Specs: Bring Clothing you do not mind getting dirty. Gear: Sandbags will be provided. (Athletes can also bring there own). *Weight vests/RuK sacks optional The “MURPH” Memorial Day Hero WOD Date: Saturday, 25 May Time: 0900 Gear: Weight vests are limited but available. Athletes consider bringing your own Rx: Athletes wishing to complete as “Official” Benchmark must have a judge. Registration: Sign-up with coaches at class Shirts: Sign-up Gender/Size/Style *Must participate to sign-up for shirts) Blue Ridge CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (14m) 28 Double Under 7 C2B 28 Air Squat 7 Pull up Rest: 3 min (12m) 14 Push up 6 Pistol L/R = 2 14 Abmat Sit-up 6 T2B *RX+ Vest 20/14# Ruck 20/14#