WOD

Blue Ridge Fitness – Cross Training Warm-up Superset 10s Rest between exercises 75s Rest between sets Back Squat (4xME/60s) WT:(60%) Pull-ups (4xME/45s) Double-Unders (4xME/30s) Metcon Metcon (Time) 10,8,6,4,2 KB Hang Squat Clean 24/16kg Ring Musclep

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) Decreasing Weight After Each Run. 60lbs Sandbag. 25lbs Vest400m Carry (sandbag & Vest) 25 Cleans 25 Thrsusters 25 Rows 800m Run (no sandbag) 25 Press Ups 25 Burpees 25 Squats 2000m Run (no vest/ sandbag) 200 Mountain Climbers 100 Leg Raises 200 Ab Cycles

Blue Ridge Fitness – Cross Training Warm-up Superset 10s Rest between exercises 75s Rest between sets Bench Press (4xME/60s) WT: (60%) V-up (4xME/45s) American KB Swing (4xME/30s) WT: Athlete choice Metcon Metcon (AMRAP – Rounds and Reps) (10m) 10 SA KB TSTR 24/16kg (5L/5R) 100m Run

Blue Ridge Fitness – Cross Training Metcon (Time) 5 Rounds. 35lbs Ruck400m Run 25 Press Ups 50 OH Squats 200 Flutter Kicks

Blue Ridge Fitness – Cross Training Warm-up Superset 10s Rest between exercises 75s Rest between sets Shoulder Press (4xME/60s) WT: 60% Flutter Kick (4xME/45s) L/R=1 Russian KettleBelll Swing (4xME/30s) WT: Athlete Choice Transition: (4m) Metcon Metcon (Time) 10,8,6,4,2 Skater Bound L/R=1 Vup Pistol L/R=2 Strict HSPU

Blue Ridge Fitness – Cross Training Warm-up Superset Rest: (10s) between exercises Rest: (75s) between sets Deadlift (4xME/60s (60%) Push-ups (4xME/45s) Double-Unders (4xME/30s) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (8m) 4 Devils Press 50/35# 12 WallBall Shot 20/14#

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 4 Rounds. 25lbs Vest400m Run 25 Pull Ups 50 Press Ups 75 Squats

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 8 Mile Ruck. 35lbsFor Time Metcon (Time) Bodyweight Finisher50 Press Ups 50 Squat Jumps 50 Kick Throughs 100 Walking Lunges 200 4-Count Flutter Kicks