KILO

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Reverse Grip Shoulder Press (2X4/80% | 2X3/85%)

*8m

*4m Transition

Metcon

Metcon (3 Rounds for reps)

Circuit (3rds)

Min 1: Max Cal Row

Min 2: Rest

Min 3: ME KB Front Squat 24/16kg

Min 4: Rest

Min 5: ME KB SDHP 24/16kg

Min 6: Rest
Rx+: KB Wt. 32/20kg