Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Back Squat (4×10/65%)

(14m)

Transition: (4m)

Metcon

Metcon (Time)

(5rds)

21 WallBall Shot 20/14#

15 C2B Pullup

09 Burpee
Rest: (1:1) Athlete rests as log as the round takes to complete