Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Close Grip Shoulder Press (4×8/70%)

(8m)

Transition: (3m)

Metcon

Metcon (Time)

(5rds)

5 DB Devil Press 55/35#

5 DB Step On-Over 24/20″

100m Run

*Rest: Equal time it took athlete to perform the rd
Score: TOTAL Time