WOD

Announcements SUMMER SCHEDULE: (July-September) Monday – Friday: 0600-0700: Cross Training 0700-0900: Open Gym 0900-1000: Cross Training 1000-1200: Open Gym 1200-1300: Cross Training 1800-1900: Cross Training Saturday: 0800-0900: Open Gym 0900-1000: Cross Training Blue Ridge Fitness – Cross Training Metcon Metcon (AMRAP – Rounds and Reps) (24) AMRAP 10 Plate G2OH 12 OH Plate Frwd Lunge L/R=2 14 Plate Hand Step L/R=2 16 Plate Russian Twist 18 Plate Hop *50 Double-Under E2MPlate: 25/15#

Announcements SUMMER SCHEDULE: (July-September) Monday – Friday: 0600-0700: Cross Training 0700-0900: Open Gym 0900-1000: Cross Training 1000-1200: Open Gym 1200-1300: Cross Training 1800-1900: Cross Training Saturday: 0800-0900: Open Gym 0900-1000: Cross Training Blue Ridge Fitness – Cross Training Conditioning Metcon (5 Rounds for reps) CIRCUIT | 3m/1m | 5rds 200m Run 20 WallBall Shot 20/14# 10 Burpee (Buy-in) Then: with remaining time: ME ABmat Situp*Score ABSU reps ONLY

Blue Ridge Fitness – Cross Training Metcon Metcon (AMRAP – Rounds and Reps) (30m) 100m Run 50m SA Farmer Walk 15 AKS 10 T2B 15 ABmat Situp 10 SA KB S2OH 15 Pushups 10 PullupsWT: 24/16kg Rx+: W Body Armor/Vest/RuK

Blue Ridge Fitness – Cross Training Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP | 3rds (6m) 4 G2OH 185/120# 6 Box Jump 24/20″ 20 Double-Under *Rest: (4m) after each Rd*WT: Rd1: (185/120) Rd2: (155/105) Rd3: (135/95) *Start: (70-75%) of C&J 1RM and defend accordingly

Blue Ridge Fitness – Cross Training Strength Back Squat (3×1/85%) Front Squat (3×1/85%) Overhead Squat (3×1/85%) Accessory Goblet Cossack Squat (3xME/35s) Rest: (35s) WT: MW (Athlete choice)

Blue Ridge Fitness – Cross Training Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) (28m) AMRAP 20 WBS 20/14# 20 AKS 24/16kg 20 T2B 20 KB Front Squat 24/16kg 20 MB Pushup 1 Lap*1 Athlete working at a time ** Both Athletes run (W/MB)

Blue Ridge Fitness – Cross Training Strength (21m) Deadlift (3×2/80%) Sumo Deadlift (3×2@80%) Romanian Deadlift (RDL) (3×2/80%) Accessory DB Sumo Romanian Deadlift (3xME/30s) Rest: (30s) WT: MW (Athlete choice)

Blue Ridge Fitness – Cross Training Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here*Athletes performing Rx for the leaderboard must have judge. *MURPH can be scaled/partitioned or teamed up for ALL athletes not performing Rx