KILO

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Bench Press (2×4/80% | 2×3/85%)

*10m

*3m Transition

Metcon

Metcon (Time)

50 Russian Twist 24/16kg L/R=2

50 ABmat Situp (Buy-in)

Then:

(3rds)

10 HSPU (Handstand Pushup)

10 BJO (Box Jump Over) 24/20″
Rx+:

HSPU: 2″ Deficit

BJO: 30/24″