WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (4×10/65%) (14m) Transition: (4m) Metcon Metcon (Time) 800m Run Then: (3rds) 8 DB Snatch 6 DB OH Reverse Lunge L/R=2 4 DB Man-Maker Then: 800m RunWT: 55/35# CAP: (20m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Front Squat (4×10/65% ) (14m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (5m) 10 Thruster 95/65# 05 BMU Rest: (5m) (5m) 10 WBS 20/14# 05 C2B Rest: (5m) (5m) 10 Burpee 05 Pullup

Blue Ridge CrossFit – CrossFit Warm-up Strength Sumo Deadlift (4×10/65%) (15m) Transition: (4m) Metcon Metcon (AMRAP – Reps) (7m) DB Burpee Stepup 55/35# 24/20″ *15 Double Under EMOM

Blue Ridge CrossFit – CrossFit Instructional This block will integrate daily strength components integrated with metabolic conditioning Warm-up Strength Wide Grip Bench Press (4×10/65%) (14m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (12m) 8 2A DB Snatch 10 DB Goblet Squat 12 DB Deficit PushupWT: 55/35#

Blue Ridge CrossFit – CrossFit Instructional *2 Heats. (All athletes judged) **Athletes officially competing must submit videos direct to VETwod Warm-up Athlete choice (6m) Benchmark WOD Red White & BULLIT | Workout #3 (Time) 50 Sandbag Seated Press 50 Sandbag Over the Shoulder 50 Burpees Over the Sandbag 50 Sandbag Lunges*CAP: (15m) **Sandbag Weights: Men 55lbs/ Women 35lbs ***Score: Total Time – If athletes reach the time cap, add one second to the cap time for every rep not completed.

Blue Ridge CrossFit – CrossFit Instructional *Benchmark/Deload week. *All Benchmarks MUST be judged. *(Video submission for athletes working remote) *Any recorded numbers without judge or video will NOT be accepted Warm-up Athlete Choice: (7m) Benchmark/Strength Shoulder Press (Establish 1RM) (12m) Back Rack Reverse Lunge (Establish 1RM) (18m) Benchmark Gymnastics Air Squat | Max Effort | 3m (ME/3m)

Blue Ridge CrossFit – CrossFit https://compete.strongest.com/competitions/red-white-and-bullit-by-vetwod/registration Warm-up Athlete Choice: (6m) Benchmark WOD Red White & BULLIT | Workout #2 (Time) 4 ROUNDS FOR TIME | (15 MINUTE TIME CAP) -Sandbag Deadlift -Sandbag Shoulder to Shoulder squats -Sandbag Floor Press Using the following repetition scheme: Round 1: 40/10/40 Round 2: 30/10/30 Round 3: 20/10/20 Round 4: 10/10/10*Sandbag Weights: Men 55lbs/ Women 35lbs **Score: Total Time – If athletes reach the time cap, add one second to the cap time for every rep not completed. ***To be considered for podium spots (competitive divisions), video must be provided of the workout and the weight of the sandbag.

Blue Ridge CrossFit – CrossFit Instructional Benchmark/Deload week. All Benchmarks MUST be judged. (Video submission for athletes working remote) Any recorded numbers without judge or video will NOT be accepted Warm-up Athlete choice (7m) Benchmark/Strength Bench Press (Establish 1 Rep Max) (15m) Back Squat (Establish 1 Rep Max) (20m) Gymnastics Strict Ring Dip | Max Effort (3m) (ME/3m)