WOD

Blue Ridge CrossFit – CrossFit Warm-up Metcon Teams of 2 (Partner WOD) A: Metcon (AMRAP – Reps) (4m) Deadlift 135/95# Rest: (2m) (3m) Deadlift 185/120# Rest: (2m) (2m) Deadlift 255/185#Rest: (2m) B: Metcon (AMRAP – Rounds and Reps) Then: AMRAP (8m) 8 S2OH 135/95# 10 Bar Over Burpee 12 Plate Pushup 45/25#*1 Athlete Working

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 25lbs Vest800m Run 25 Press Ups 25 Burpees 25 Squats 2 Mins High Plank

Blue Ridge CrossFit – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) (7m) 14 V-up 7 SA KB OH Reverse Lunge Rest: (3m) (6m) 12 Tuck-Crunch 06 SA KB Clean Rest: (3m) (5m) 10 ABmat Situp 05 SA KB TSTR*WT: 24/16kg *Alternate sides each rd on KB exercises

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (9,7,5,3/MW) (12m) Back Squat (9,7,5,3/MW) (14m) Gymnastics Incline Pushup (1xME/3m)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Rounds. 2 Mins Rest. 25lbs Vest400m Run 50 Walking Lunges 30 Squats 20 Lateral Lunges 100 Mountain Climbers

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Rounds. 2 Mins Rest. 60lbs Sandbag8 Cleans 8 Front Squats 8 Thrusters 8 Get Ups 400m Bear Hug Carry

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (28m) 12 WB Shots 14 T2B 16 MB Pushup 18 MB Reverse Lunge L/R=2 20 MB Situp 100m MB RunWT: 20/14# Rx+: With Vest/RuK 20/14#

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 25lbs VestPull Ups Press Ups Squats Burpees Hanging Leg Raises