KILO

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Metcon (12 Rounds for reps)

EMOM (12)

E: 08 Bench Press/MW

O: 10 Strict Chin up
*WT: Athlete Choice

*Record Wt. in “Notes”

*4m Transition

*Classes larger than 9 Alternate Stations

Accessory

Metcon (12 Rounds for reps)

Circuit (30/30 | 4rds)

ME/30s DB Chest Press

ME/30s DB Reverse Fly

ME/30s Flexed Arm Hang
*WT: Athlete Choice

*Record WT. in “Notes”