WOD

Blue Ridge Fitness – Cross Training Conditioning Teams of 2 | Partner WOD Metcon (4 Rounds for reps) CIRCUIT: 60s/60s | 4rds Battling Rope/Half Plank Assault Bike/Hollow Body TSTR/Full Plank RKS/Roman Chair1 Athlete Moving/1 Athlete Holds *Both Athletes Rest Rx+: Vest: 20/14#

Blue Ridge Fitness – Cross Training Warm-up Strength Bent Over Row (4×8/65%) E2MOM Metcon (AMRAP – Reps) (14m) ME MB Pushup + OH Stepup *EOMOM: 10 SL T2B L/R=2Rx+: Body Armor/Vest/RuK: 20/14#

Blue Ridge Fitness – Cross Training Warm-up Strength Bench Press (4×8/65% E2m) Metcon Metcon (AMRAP – Reps) For Time: (Amrap) Reps 50 Double-Unders 15 Toes-to-bars 40 Double-Unders 12 Toes-to-bars 30 Double-Unders 9 Toes-to-bars 20 Double-Unders 6 Toes-to-bars 10 Double-Unders 3 Toes-to-bars RX+ Vest / Ruck 20/14#

Blue Ridge Fitness – Cross Training Warm-up Strength Deadlift (10×1/60% | EMOM) METCON Metcon (Weight) 60s ME DB Floor Press 2m Rest 60s ME DB Goblet Squat 2m Rest 45s ME FP 2:15 Rest 45s ME GS 2:15 Rest 30s ME FP 2:30 Rest 30s ME GS 2:30 RestWT: Athlete Choice

Blue Ridge Fitness – Cross Training Warm-up Strength Bent Over Row (10×1/60%% | E60s) Metcon (6 Rounds for reps) Circuit: 60/60 | 6rds (Buy-in) 35 Double-Under Then: AMRAP (Reps) SA KB TSTR 24/16kg

Blue Ridge Fitness – Cross Training Warm-up Strength Back Squat (10×1/60%) Metcon Metcon (Time) 21-15-09-15-21SDHP 95/65# Box Jump 24/20″

Announcements BRF Summer Sizzler series Orders close 21 July, Friday Blue Ridge Fitness – Cross Training Warm-up Strength Shoulder Press (4×10/50% | E2M) EOMOM Metcon Metcon (4 Rounds for reps) CIRCUIT | 40/20 | 4rds Windmill Strict Shoulder Press Oblique Bend Split SquatWT: Athlete Choice

Blue Ridge Fitness – Cross Training Warm-up Strength Back Squat 4×10/50% |E2M Metcon Metcon (4 Rounds for reps) CIRCUIT: 40/20 | 4rdsWtd Flutter Kicks RKS KB Pushup KB Suitcase DL