WOD

Blue Ridge Fitness – Cross Training Strength (27m) Back Squat (3×5@67%) Front Squat (3×5/67%) Overhead Squat (3×5/67%) Accessory Arnold Press (3xME/35s) Rest: (35s) Between sets WT: Athlete choice

Blue Ridge Fitness – Cross Training Metcon (AMRAP – Rounds and Reps) (14m) 14 MB Step-up 20/14# L/R=2 7 C2B 14 Box Jump 24/20″ 7 Pull-up REST: (4m) (12m) 12 Step-up (bodyweight) L/R=2 6 MB Push-up 12 Jumping Lunge L/R=2 6 Decline MB Pushup *Decline MB Push-up : Feet on MB *RX+: Vest 20/14# Ruck 20/14#

Blue Ridge Fitness – Cross Training Strength (27m) Deadlift (3×6@65%) Sumo Deadlift (3×6@65%) Romanian Deadlift (RDL) (3×6@65%) Accessory Dumbbell Curls (3xME/30s) Rest: (30s) Wt: Athlete choice

Blue Ridge Fitness – Cross Training Warm-up Conditioning Metcon (4 Rounds for time) 200m Run ME SA KB TSTR Rest: (60s) 300m Run ME Burpee over bell Rest: (60s) 400m Run ME WallBall Shots Rest: (60s) 500m Run ME MB Russian Twist L/R=1Cap: (25m)

Blue Ridge Fitness – Cross Training Warm-up Conditioning CIRCUIT | 60/60 | 3rds Metcon (3 Rounds for reps) G2S S2OH Front Squat Floor PressWT: 135/95#

Blue Ridge Fitness – Cross Training Strength (27m) Back Squat (3×6@65%) Front Squat (3×6/65%) Overhead Squat (3×6/65%) Accessory Arnold Press (3xME/30s) Rest: (30s) Between sets WT: Athlete choice

Blue Ridge Fitness – Cross Training Conditioning Teams of 2 | Partner WOD Metcon (4 Rounds for reps) CIRCUIT: 90/30 | 4rds Tire Flip/Pullup Bar Hang Tire Jump/Roman Chair OH Sledge/OH Block Hold Stone G2S/KB Suitcase Hold*90s Work/30s Rest: **Athlete “A” Working while Athlete “B” Isometric. ***Athlete “A” can only work while Athlete “B” is Holding. WT: Athlete choice

Blue Ridge Fitness – Cross Training Strength (27m) Deadlift (3×7@63%) Sumo Deadlift (3×7@63%) Romanian Deadlift (RDL) (3×7@63%) Gymnastics Strict Toes-To-Bar (3xME/45s) 3xME/45s