Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Close Grip Bench Press (4×10/65%)

(14m)

Transition: (4m)

Metcon

Metcon (AMRAP – Rounds and Reps)

(9m)

6 Front Rack Frwd Lunge 95/65 L/R=2

5 G2OH 95/65#

4 Bar Facing Burpee
Rx+: 135/95#

WT: 60% of C&J 1RM