KILO

Blue Ridge CrossFit – CrossFit

Warm-up

Conditioning

Metcon (8 Rounds for reps)

Circuit (20/40 | 8rds)

20s/ME Power Snatch 135/95#

*REST: 40s each Rd.
*Rx+:

165/110#

*2m Transition

Gymnastics

Pullup | Max Effort (3min)

*4m Transition

Metcon

Metcon (4 Rounds for reps)

(4rds)

30s/ME KB Lateral Jump L/R=1

30s/ME KB Flutter Kick L/R=1

30s/ME American KB Swing

30s/ME SA KB S2OH

30s/ME KB Goblet Squat

30s/ME Russian KB Swing

60s REST
Rx: 24/16kg

Rx+: 32/20kg