WOD

Blue Ridge Fitness – Cross Training Warm-up Weightlifting Mid-Hang Squat Clean (7×3/80%) E75s Transition: (3m) Metcon Metcon (Time) 27-24-21 SA DB TSTR 55/35# C2B*CAP: 10m

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 10-1-10 Reps. 60lbs SandbagCleans Front Squat Shoulder Press

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 25lbs Vest800m Run 25 Press Ups 30 Burpees 50 Squats 100 Flutter Kicks

Blue Ridge Fitness – Cross Training Warm-up Strength Box Squat (5×5/75%) (14m) Transition: (2m) Accessory Hammer Curl (2xME/60s) Metcon Metcon (Time) 50 Double-Under 05 Cluster 40 DU 04 CLSTR 30 DU 03 CLSTR 30 DU 02 CLSTR 10 DU 01 CLSTWT: 135/95# CAP: (9m)

Blue Ridge Fitness – HDS-Hybrid Athlete

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 8 Mile Ruck. 35lbs RuckEvery Mile 12 Press Ups 90 Secs Plank 20 Squats 90Secs Squat Hold 30 OH Walking Lunges

Blue Ridge Fitness – Cross Training Warm-up Strength Back Rack Reverse Lunge (5×5/75% | 5L/5R) *(14m) *Transition: (2m) Accessory Dumbell Lateral Delt Raise (2xME/60s) Rest: (60s) between sets Transition: (2m) Core Metcon (No Measure) TABATA | 20/10 | 5rds Inclined Side Plank Raise R Inclined Side Plank Raise L Windmill L Windmill R Russian TwistWT: Athlete Choice

Blue Ridge Fitness – Cross Training Benchmark WOD Cross Training Games Open 22.2 RX (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Time cap: 10 minutes F: 155-lb Barbell M: 225-lb BarbellTo learn more about Cross Training Games Open 22.2 RX (Ages 16-54) click here Cross Training Games Open 22.2 Scaled (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Time cap: 10 minutes F: 95-lb Barbell, may step over on burpees M: 135-lb Barbell, may step over on burpeesTo learn more about Cross Training Games Open 22.2 Scaled (Ages 16-54) click here Cross Training Games Open 22.2 Foundations (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Burpees Time cap: 10 minutes F: 55-lb. Barbell M: 75-lb. BarbellTo learn more about Cross Training Games Open 22.2 Foundations (Ages 16-54) click here