KILO

Blue Ridge CrossFit – CrossFit

Warm-up

Conditioning

Metcon (7 Rounds for reps)

CIRCUIT (20/40 | 7rds)

20s/ME Deadlift 225/155#
Rx+: 275/185#

*WT: 55-60% of DL 1RM

*3m Transition

Gymnastics

Ring Row | Max Effort (3min) (*3m Transition)

Metcon

Metcon (Time)

12/10/8/6/4/2

Push Jerk 155/105#

*10 Box Jump after each set 24/20″
*Rx+:

PJ: 185/125#

BJ: 30/24″

*WT: 65-70% PJ 1RM