KILO

Blue Ridge CrossFit – CrossFit

Warm-up

Core

Metcon (8 Rounds for reps)

CIRCUIT | 20/40 (8rds)

20s/ME Vup
*40s Rest after each set

*2m Transition

Gymnastics

Kipping HSPU | Max Effort (2m)

*4m Transition

Metcon

Metcon (AMRAP – Rounds and Reps)

(6m)

OHS (Overhead Squat) 95/65

*5 Bar Over Burpee every 10 reps
*Rx+:

115/75#

*WT: 50-55% of OHS 1RM