ZULU | BLOCK 1 | WEEK 4

Blue Ridge CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

METCON

(AMRAP Rounds and reps)

15M

100M Run

20 SL KB G2OH 24/16 kg

10 Tire Flip

20 Box Jump 24/20″

10 Squat thrust

20 American KB Swing 24/16 KG

5M Rest

10M

2 Pull-ups

2 Push ups

2 Air Squats

*Increase reps by 2 Each Round

*1Athlete moving at a time

*GO Hard Go Fast*

RX+ Ruk / Vest 20/14 #