KILO | Week 3

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Sumo Deadlift (1×8/67.5% | 1×5/72.5% | 1×2/85%)

Romanian Deadlift (1×8/67.5% | 1×5/72.5% | 1×2/85%)

Deadlift (6×1/Climbing Starting at 65-70%)

*E90s

*4m Transition

Metcon

Metcon (AMRAP – Rounds and Reps)

(7m)

7 BB Pushup+Bent Over Row 95/65#

7 C2B (Chest to Bar)
*Rx+: 135/95#

*WT: 50% of BOR