WOD

Blue Ridge CrossFit – CrossFit Warm-up Metcon (2 Rounds for reps) (3m) AMRAP 25 CAL Bike (Buy-in) Then: (With remaining time) ME BB Pushup + Deadlift 155/105# Rest: (3m) (3m) AMRAP 25 CAL Row (Buy-in) Then: (With remaining time) ME Clean 135/95# Rest: (3m) *RepeatWT: Start 60% of Clean 1RM

Blue Ridge CrossFit – CrossFit Warm-up Strength (27m) Back Squat (3×12@ 55%) Front Squat (3×10@65%) Overhead Squat (3×8@75%) Conditioning Sprintwork 100m Sprint (AMRAP – Reps) Hillsprint (3x) 100m | 75m | 50m Rest: (90s) Between sets

Blue Ridge CrossFit – CrossFit Warm-up Strength (27m) Back Squat (3×12@ 55%) Front Squat (3×10@65%) Overhead Squat (3×8@75%) Conditioning Sprintwork 100m | 75m | 50m Sprint (3 Rounds for time) 100m Sprint Score Reps Hillsprint (3x) 100m | 75m | 50m Rest: (90s) Between sets

Announcements OUT OF THE BOX! Join us for the first “OTB” This Saturday, 4/13 Time: 0900 Location Fletcher Park *Note there WILL be Open Gym at the Box 0730-0830 **Athletes will not need any equipment just water bottle Blue Ridge CrossFit – CrossFit Instructional “Out of the Box” Spring Series | Week 1 *Todays class will be conducted of-site: Bill Moore Community Park Location: Fletcher Community Park (85 Howard Gap Rd, Fletcher, NC 28732) Time: 0900 Specs: Athletes meet at the covered picnic pavilion. No equipment required. (Dress warm for outdoor gear and bring water bottle.) **Athletes can bring a vest if you like Out of the Box | Week 1 (AMRAP – Rounds and Reps) OTB | 1

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps)

Blue Ridge CrossFit – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) (10m) AMRAP 10 Wallball Shots 20/14# 10 K2E 10 Ring Dip Rest: (4m) (8m) AMRAP 8 Wallball Shots 20/14# 8 T2B 8 HSPU

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (5m) AMRAP 10 Box Jumps 24/20″ 10 SDHP 95/65# Rest: (3m) (5m) AMRAP 10 BJ on/over 24/20″ 10 G2S Rest: (3m) (5m) AMRAP 10 BOX JUMP 30/24″ 10 G2OH WT: 50% of Snatch 1RM

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (3×12/50%) Close Grip Bench Press (3×10/60%) Reverse Grip Bench Press (3×8/70%) Conditioning 125m Row (Time) Full Drag Damper