KILO | DAY 4

Blue Ridge CrossFit – CrossFit

Warm-up

Metcon

Partner WOD (Teams of 2)

Metcon (AMRAP – Rounds and Reps)

ME/3m Burpees (Buy-in)

*Both athletes have 3m to accumulate as many burpees as possible.

Then:

(22m AMRAP)

10 DL (Deadlift) 225/155#

10 GS (Goblet Squat) 24/16kg

10 PUL (Pullup)

10 DB PP (Pushpress) 55/35#
*Both athletes working on Buy-in | 1 Athlete working at a time on AMRAP

*Score burpees as (1rd every 10 reps) Then add to AMRAP Rounds. (All remaining burpee reps will be added to AMRAP Reps)