WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Front Squat (4×8/70%) (13m) Transition: (4m) Metcon Metcon (4 Rounds for reps) TABATA 20/10 | 4rds Curl + Press Burpee RDL + Upright Row Squat Thrust*Rest (1m) between rds **WT: Athlete choice

Blue Ridge CrossFit – CrossFit Warm-up Strength Wide Grip Shoulder Press (4×8/70%) (8m) Transition: (3m) Metcon Metcon (Time) 100m Run 10 G2OH 185/120# 200m Run 20 G2OH 135/95 300m Run 30 G2OH 95/65#CAP: (18m) WT: 65% of C&J 1RM

Blue Ridge CrossFit – CrossFit Warm-up Strength Sumo Deadlift (4×8/70%) (15m) Transition: (4m) Metcon Metcon (2 Rounds for reps) (5m) Floor Press Rest: (2m) (5m) Front Squat: *20 Double Under each time the athlete breaksWT: 155/105

Blue Ridge CrossFit – CrossFit Warm-up Strength Sumo Squat (4×8/70%) (15m) Transition: (4m) Metcon Metcon (AMRAP – Reps) CIRCUIT: 40/20 | 3rds MB Pushup MB WallBall Shot Ring Row MB CleanWT: 20/14#

Blue Ridge CrossFit – CrossFit Warm-up Strength Wide Grip Bench Press (4×8/70%) (14m) Trsnsition: (4m) Metcon Wide Grip Bench Press (4×8/70%) (14m) Trsnsition: (4m) Metcon (AMRAP – Rounds and Reps) (13m) 3 T2B 2 C2B 1 BMU 2 C2B 3 T2B 4 Clean 135/95# 5 S2OH 135/95#WT: (50% of Clean 1RM)

Blue Ridge CrossFit – CrossFit Conditioning Metcon (AMRAP – Rounds and Reps) (28m) 100m Farmer Walk/Carry 20 KB Goblet Squat 25 American KB Swing 30 SB Clean 40 SB PushupAthlete (2) Holding KB or SB OH while Athlete (1) works. WT: SB: 50/35lb KB: 24/16kg

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×8/70%) (8m) Transition: (3m) Metcon Metcon (AMRAP – Reps) (12m) Odd Min: Snatch 115/75# Even Min: Bar Facing Burpee *EMOM: 20 Double UnderWT: 45-50% Snatch 1RM

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (4×8/70%) (9m) Transition: (3m) Metcon Metcon (Weight) CIRCUIT: 60/60 | 3rds Bench Press Bodyweight | 3/4 bodyweight Zercher Squat 34/BW | 1/2/BW Clean BW | 3/4 BW