KILO

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Back Rack Reverse Lunge (2×4/80% | 2×3/85%)

*Alternating Reps (L/R=1)

*12m

*5m Transition

Metcon

Metcon (Time)

60 DU (Double Under)

300m Run

09 PC (Power Clean)145/100

40 DU

200m Run

07 SC (Squat Clean) 175/115

20 DU

100m Run

05 FS (Front Squat) 205/130
*WT: 65% PC 1RM

*CAP: 16m