KILO

Blue Ridge CrossFit – CrossFit

Warm-up

Metcon

Partner WOD (Teams of 2)

Metcon (2 Rounds for reps)

(14m)

Vup Ladder (10,12,14,16,18…)

10 Clean & Jerk 145/100#

*REST: 4m

(12m)

Ring Dip Ladder (8,10,12,14,16…)

8 Deadlift 245/155#
*1 Athlete working