H4

Blue Ridge CrossFit – HDS-Hybrid Athlete

Metcon (No Measure)

“Dead Row”
8 Rounds.

2 Mins Rest Between Rounds

5 Deadlifts 75% of 1RM

8 Wide Grip Pull ups

8 Under Hand Pull Ups

12 Hammer Curls

400m Row

Ab Wheel

100 Reps. Everytime to have to rest complete 20 two count flutter kicks.