WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 60lbs SandbagOH Squats Devils Press Front Rack Walking Lunges Ground To Shoulder

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (10 Rounds for reps) TABATA | 20/10 | 10rds Chinup Incline Hip Bridge Conditioning Metcon (8 Rounds for weight) CIRCUIT | 60/60 | 8rds M1-4: KB Hang Clean M5-8: KB Hang Snatch*Hardstyle (Swinging) *60s work/60s Rest each rd. *WT: Go heavy AP to remain UB each rd. (Record WTxReps each rd. to score)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36 Min AMRAP. 25lbs Vest4 Burpees 4 Press Ups 12 Mountain Climbers 20 Squats

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 60lbs SandbagBurpees Over Bag Bear Crawl Drag Press Ups V- ups

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (AMRAP – Rounds and Reps) (22m) 12 Snatch (Climbing) 12 K2E 12 Bar Over Burpee*WT: Start at 75/55# and climb each Rd. (75/55, 95/65, 115/75, 135/95…) *1 Athlete working at a time Mobility Yoga: (15m)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 32 Min EMOM 25lbs Vest3 Burpees 5 press Ups 10 Mountain Climbers Metcon (Time) 10* 400m RepeatsWork : Rest Ratio 1:1

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (10 Rounds for reps) TABATA | 20/10 | 10rds Fixed Bar Dip Strict L-SitTransition: (3m) Metcon Metcon (8 Rounds for time) Sprintwork | (8rds) .20mile bike M1-4: 75s Rest M5-8: 90s Rest