WOD

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest1 Mile Run 30 Pull Ups 30 Burpees 30 Press Ups 100 Mountain Climbers

Blue Ridge Fitness – Cross Training Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (24m) 100 DU 75 Flutter Kick L/R=1 50 Air Squat 25 Amat Sit-up *EOMOM: 10 Burpee to plate 3/2″

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest200m Walking Lunges 100m Burpee Broad Jumps 90 Secs Plank 800m Run

Blue Ridge Fitness – Cross Training Warm-up Conditioning Teams of 2 | Partner WOD Metcon (Time) 15 Clean 95/65# 800m Run 12 Clean 115/75# 600m Run 09 Clean 135/95 400m Run 06 Clean 155/105# 200m Run 03 Clean 185/120# 100m Run Then: (5rds) 50 Double Under 03 Rope Climb 15′ 20 Deadlift 135/95# 10 Floor Press 135/951 Athlete working

Blue Ridge Fitness – Cross Training Warm-up Strength Shoulder Press (4xME/50s (Climbing) Rest: (95s) between sets WT: 55,60,65,70% Back Rack Reverse Lunge (4xME/50s (Climbing) Rest: (1m50s) between sets WT: 55/60/65/70% *Alternating reps Accessory DB Upright Rotation (3xME/30s) Rest: (60s) between sets WT: MW

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 60lbs Sandbag100m Walking Lunges 30 Burpees Over Bag 30 Press Ups On Bag 30 Cleans And Throws 30 Front Squats 12 Get Ups

Blue Ridge Fitness – Cross Training Warm-up Strength Deadlift (4xME/50s (Climbing) Rest: (110s) between sets WT: 55,60,65,70% Bent Over Row (4xME/50s (Climbing) Rest: (95s) between sets WT: 55,60,65,70% Accessory Cross-Body Curl (3xME/30s) Rest: (60s) between sets WT: MW

Blue Ridge Fitness – Cross Training Warm-up Metcon Metcon (AMRAP – Rounds and Reps) With a (30m) Running clock: 1600m Run 50 Pullup 75 Pushup 100 Air-Squat (Buy-in) Then: (With remaining time) AMRAP: 10 WallBall Shot 20/14# 8 MB Step-on-over 24/20″ 6 MB OH Rev. Lunge L/R=1 3 BMURx+: Vest/RuK 20/14#