WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Reverse Grip Bench Press (4×8/60%) E2M Accessory Bulgarian RDL (3xME/30s) Rest: (30s) Between sets WT: MW CORE CIRCUIT Circuit (4 Rounds for reps) CIRCUIT: 40/20 | 4rds Russian Twist L/R=1 Oblique Bend (L) Pendulum L/R=1 Oblique Bend (R) WT: MW (Athlete Choice)

Blue Ridge CrossFit – CrossFit Warm-up Strength Overhead Squat (4×9/60%) E2M Accessory Overhead Tricep Extension (3xME/35s) Rest: (35s) Between sets WT: MW Metcon Metcon (Time) 21-15-09 Snatch 95/65# Ring Dip CAP: (8m) Rx+: 135/95# WT: (50%) of Snatch 1RM

Blue Ridge CrossFit – CrossFit Warm-up Strength Overhead Squat (4×8/60%) E2M Accessory Overhead Tricep Extension (3xME/30s) Rest: (30s) Between sets WT: MW Metcon Metcon (AMRAP – Rounds and Reps) (6m) 1,1,1 / 2,2,2 / 3,3,3… H2S S2OH G2OH*EMOM: BOB (1,2,3,4,5,6) 1 Burpee at “3,2,1… GO” then 2,3,… WT: 95/65#

Blue Ridge CrossFit – CrossFit Warm-up Strength Reverse Grip Bent Over Row (4×9/60%) E2M Accessory Dumbell Bulgarian Split Squat (3xME/35s) Rest: (35s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (8m) 64 Double-Under 8 Devils Press 8 C2B 8 BJ-On-Over 24/20″ Rest: (4m) (6m) 36 Single-Under 6 DB G2OH 6 T2B 8 BJ 24/20″ WT: 2 DB 55/35#

Blue Ridge CrossFit – CrossFit Warm-up Strength Reverse Grip Bent Over Row (4×8/60%) E2M Accessory Dumbell Bulgarian Split Squat (3xME/30s) Rest: (30s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (20m) 100m SA Farmer Walk 10 SA Devils Press 100m SA Farmer Walk 10 Goblet TSTR WT: DB 55/35# Rx+: Vest: 20/14#

Announcements Labor Day weekend Schedule: 31 August, Saturday: Normal scheduled 02 September, Monday (Labor Day) No scheduled classes 03 September, Tuesday: Normal schedule Blue Ridge CrossFit – CrossFit Instructional Final Block of “INDIA” Cycle Warm-up Strength Romanian Deadlift (RDL) (4×8/60%) E2m Accessory Dumbbell Curls (3xME/30s) Rest: (30s) Between sets WT: MW Metcon Metcon (Time) 21-15-09-15-21 KB SDHP 24/20 kg Ring Dip *RX+: 32/20 kg | High Rings *CAP: (10m)

Announcements Labor Day weekend Schedule: 31 August, Saturday: Normal scheduled 02 September, Monday (Labor Day) No scheduled classes 03 September, Tuesday: Normal schedule Blue Ridge CrossFit – CrossFit Metcon WOD #1: (No Equipment) Metcon (AMRAP – Rounds and Reps) (10m) 100m Run 10 Pushup + Shoulder Tap 20 Lunges 10 V-ups 20 Plank Jacks Rest: (4m) ( 8m) 50m Run 16 Flutter Kick 8 Jumping Squat 16 Seal Jack 8 Pike Pushup + Shoulder Tap Metcon WOD #2: (KettleBell) Metcon (AMRAP – Rounds and Reps) (24m) 14 Mountain Climber 12 AKS 10 Cossack 12 SDHP 10 Body Builders *BB: (Pushup + Plank Jack + Squat Thrust) Metcon WOD #3 (SandBag) Metcon (AMRAP – Rounds and Reps) (24m) 50m SB Farmer Carry 12 SB Pushup + Knee Tuck 24 Lateral SB Hop 10 SB Clean 20 SB Squat

Announcements Labor Day weekend Schedule: 31 August, Saturday: Normal scheduled 02 September, Monday (Labor Day) No scheduled classes 03 September, Tuesday: Normal schedule Blue Ridge CrossFit – CrossFit Group Warm-up Conditioning Buddy WOD | Teams of 3 Metcon (No Measure) CIRCUIT | 2m/1m | 3rds Worm Carry WallBall Shots Sled Push Burpees Over MB