September 24, 2019

Check out our September news here!

Bring a buddy this Friday!

September Check-In Challenge - every time you come to class check-in to CrossFit Kilo 2 on Facebook or tag us on instagram! You could win a FREE 2lb bag of Ascent Protein!

RX: SKILL: 3 Rounds Not For Time of 20cal Row and 5 SRMU. WOD/STRENGTH: W/ a 15min Clock do 10 back Squats @ 50%, 8 @ 60%, 6 @ 70%, 4 @ 80%, 2@ 90%. Seperate each Set with 10 burpee BJ(20).

Gold: SKILL: 3 Rounds Not For Time of 20cal Row and 2 SRMU. WOD/STRENGTH: W/ a 15min Clock do 10 back Squats @ 50%, 8 @ 60%, 6 @ 70%, 4 @ 80%, 2@ 90%. Seperate each Set with 10 burpee BJ(20).

Silver: SKILL: 3 Rounds Not For Time of 20cal Row and 5 Strict Pull Ups. WOD/STRENGTH: W/ a 15min Clock do 10 back Squats, 8, 6, 4, 2. Seperate each Set with 10 burpee BJ.

TTR: SKILL: 3 Rounds Not For Time of 20cal Row and 10 Ring Rows. WOD/STRENGTH: 5 Rounds of 10 DB Squats and 10 Burpees Box Jumps.