Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Overhead Squat (4×10/65%)

Metcon

Metcon (AMRAP – Rounds and Reps)

(18m)

200m Run

08 Strict Shoulder Press 95/65#

10 Back Rack Reverse Lunge 95/65# L/R=2

24 Double Under
WT: 65% of SP 1RM