Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Shoulder Press (4×9/65% | E2M)

Benchmark WOD

Teams of 2 (Partner WOD)

“ALL REMEMBERED” 9/11 (Time)

749 meter Row/Run

100 Deadlifts (135/95 lb)

749 meter Row/Run

100 Power Cleans (95/65 lb)

749 meter Row/Run

100 Ground-to-Overheads (65/45 lb)

750 meter Row/Run

60 Double-Unders

43 Burpees

8 Squat Clean Thrusters (135/95 lb)
Athletes will alternate the row or run if needed.

1 Athlete working, can split row/run as needed.

Modify weight and movements as needed