Blue Ridge Fitness – CrossTraining

Warm-up

Conditioning

Teams of 3 (Buddy WOD)

Metcon (AMRAP – Rounds and Reps)

With a 21m running clock:

(14m) AMRAP

22 DB Snatch 55/35# L/R=2

12 Thruster 95/65#

22 CAL Bike

Then:

(7m) AMRAP

Rope Climb 15′
*M1-14: 1 Athlete must hold From Bar at all times (Hollow)

*M14-21: 1 Athlete must

*1 Athlete Work/1 Athlete Rest/1 Athlete Hold