KILO

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Metcon (12 Rounds for reps)

EMOM (12)

E: 10 BOR (Bent Over Row) MW

O: 15 Rev Grip BB Pushup
*WT: Athlete Choice. Choose wt to reach failure unbroken each set

*Record WT. in “Notes”

*4m Transition

Conditioning

Accessory Strength

Metcon (12 Rounds for reps)

Circuit Accessory (30/30 | 4rds)

ME/30s DB BOR

ME/30s DB Fly

ME/30s Ring Hollow Body Hold
*Record WT. in Notes