Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Bent Over Row (4×10/50% | E2M)

Metcon

Metcon (3 Rounds for reps)

CIRCUIT: 3m | 3m

250m Row

10 Cleans (Buy-in)

Then: (With remaining time)

AMRAP

Burpee Over Bar
Wt:

Rd1: 115/75#

Rd2: 135/95#

Rd3: 155/120#