Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (No Measure) Bench to Run8 rounds. 2 Mins Rest between Rounds 8 Bench Press 65% of 1 Rep Max 10 Dips (+22 lbs) 14 Renegade Rows (22lbs Dumbbells) 400m Sprint. Metcon (AMRAP – Reps) Core4 Rounds 1 Mins Rest 30 seconds of each. Flutter Kicks Hollow Body Holds Ab Cycles Mountain Climbers