KILO

Blue Ridge CrossFit – CrossFit

Core

Metcon (3 Rounds for reps)

CIRCUIT (60/30 | 3rds)

1: ME GHD Situp

2: ME Alternation Reverse Hyper L/R=1

3: ME Candle Stick

4: ME Oblique Bend (L)

5: ME Oblique Bend (R)
* 3 Athletes per station

*WT: Athlete Choice

*30s Rest/Rotation between each Rd.

*4m Transition to METCON

Metcon

Metcon (AMRAP – Rounds and Reps)

(7m)

7 TSTR (Thruster) 95/65#

7 C2B (Chest to Bar)
*Rx+:

TSTR: 135/95

C2B: BMU