WOD

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 – 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

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (4×10/70%) (8m) Back Squat (4×10/70%) (14m) Accessory Hammer Curl (4×10/MW) (8m)

Blue Ridge CrossFit – CrossFit Warm-up Metcon (10 Rounds for reps) TABATA | 20/10 | 10rds Pullups Reverse HyperTransition: (3m) Metcon Metcon (8 Rounds for time) Sprint Work: 150m Row Rds1-4: 60s Rest Rds 5-8: 90s Rest

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 50 Reps. 25lbs Vest. 60lbs SandbagHidhu Press Ups Pull Ups Diamond Press Ups Under Hand Pull Ups Narrow Grip Press Ups BO Rows 1 Mile Run

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4×10/70%) (14m) Deadlift (4×10/70%) (14m) Accessory Overhead Tricep Extension (4×10/MW) (8m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (10 Rounds for reps) Tabata | 20/10 | 10rds Pushups Hollow RockTransition time: (3m) Metcon Metcon (8 Rounds for time) Sprintwork (8rds) 100m Rd 1-4: (60s Rest) Rd 5-8: (90s Rest)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 25lbs Vest25 Press Ups 20 Burpees 15 Walk Outs 10 Alternate Jumping Lunges 400m Run