KILO

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Sumo Deadlift (3X3/76% | 3X3/81% | 3X3/86% | ME/91%)

*22m

*4m Transition

Conditioning

Metcon (5 Rounds for reps)

EMOM (10)

E: 100m Sprint/ME WallBall Shot 20/14#

O: Rest
*100m (Buy-in)

Record WBS ONLY