KILO

Blue Ridge CrossFit – CrossFit

Conditioning

Metcon (7 Rounds for reps)

ME/20s Front Squat 135/95
*Rest: 40s each rd

*Rx+:

165/110

*3m Transition

Gymnastics

Strict Ring Dip | Max Effort (2min)

*3m transition

Metcon

Metcon (Time)

(6rds)

5 Devils Press 55/35

50’ DB Walking Lunge 55/35