KILO

Blue Ridge CrossFit – CrossFit

Warm-up

(5m)

Mobility

Shoulder/Neck (12m)

Metcon

Partner WOD (Teams of 2)

Metcon (Time)

(5Rds)

*5 DB Burpee 55/35#

Then:

5 BMU (Bar Muscle Up)

9 DB Hang C&J 55/35#

13 DB Deadlift 55/35#
*BOTH Athletes must complete 5 DB Burpees before each Rd.

*THEN:

*Athlete (A) must complete 1 FULL Rd. before partner (B) can work. Partner (B) must complete full Rd before athlete (A) can commence

*EACH Athlete must complete 5 Rds independently while BOTH Athletes complete 10 Rds of DB Burpee