WOD

Blue Ridge Fitness – Cross Training Warm-up Strength Deadlift (3×5/80% | 1xME/50%) (15m) *Compare to wk 3 ME Metcon Metcon (Time) 21-15-09 OHS C2B Pullup *CAP: (8m)

Blue Ridge Fitness – Cross Training Warm-up Strength Deadlift (3×5/80% | 1xME/50%) (15m) *Compare to wk 3 ME Metcon Metcon (Time) 21-15-09 OHS C2B Pullup *CAP: (8m)

Blue Ridge Fitness – Cross Training Warm-up Strength Deadlift (3×5/80% | 1xME/50%) (15m) *Compare to wk 3 ME Metcon Metcon (Time) 21-15-09 OHS C2B Pullup *CAP: (8m)

Blue Ridge Fitness – Cross Training Warm-up Strength Deadlift (3×5/80% | 1xME/50%) (15m) *Compare to wk 3 ME Metcon Metcon (Time) 21-15-09 OHS C2B Pullup *CAP: (8m)

Blue Ridge Fitness – Cross Training Warm-up Strength Deadlift (3×5/80% | 1xME/50%) (15m) *Compare to wk 3 ME Metcon Metcon (Time) 21-15-09 OHS C2B Pullup *CAP: (8m)

Blue Ridge Fitness – Cross Training Warm-up Strength Bench Press (3×5/80% 1xME/50%) (12m) *(Compare ME total to Week 3) Metcon Metcon (AMRAP – Rounds and Reps) (14m) 100 ABmatsitup (buy-in) Then: With remaining time 25 Double-under 21 Air-Squat 15 DB PushPress 09 Toe to Bar 06 DB Hang-CleanWT: 55/35#

Blue Ridge Fitness – Cross Training Warm-up Strength Bench Press (3×5/80% 1xME/50%) (12m) *(Compare ME total to Week 3) Metcon Metcon (AMRAP – Rounds and Reps) (14m) 100 ABmatsitup (buy-in) Then: With remaining time 25 Double-under 21 Air-Squat 15 DB PushPress 09 Toe to Bar 06 DB Hang-CleanWT: 55/35#

Blue Ridge Fitness – Cross Training Warm-up Strength Bench Press (3×5/80% 1xME/50%) (12m) *(Compare ME total to Week 3) Metcon Metcon (AMRAP – Rounds and Reps) (14m) 100 ABmatsitup (buy-in) Then: With remaining time 25 Double-under 21 Air-Squat 15 DB PushPress 09 Toe to Bar 06 DB Hang-CleanWT: 55/35#