KILO

Blue Ridge CrossFit – CrossFit

Warm-up

Partner WOD (Teams of 2)

Metcon

Metcon (Time)

100 ABSU (ABmat Situp) (Buy-in)

Then:

1000m Row

60 BS (Back Squat) 95/65#

60 T2B (Toe to Bar)

1000m Row

50 BS 115/75#

50 T2B

1000m Row

40 BS 135/95#

40 T2B

Then:

100 ABSU (Cash-out)
*Rx+:

BS: 115/75# | 135/95# | 155/105#

1 Athlete Working

*BS: Start 35% 1RM

*If more than 16 Athletes stagger heats OR athletes have choice of running 1200m each rd. in place of Row