Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Shoulder Press (8×2/55% | E70s)

Metcon

Metcon (AMRAP – Rounds and Reps)

With a 14m Running clock

24-18-12

SA KB TSTR 24/16kg

Ring Row (Buy-in)

Then:

With remaining time: (AMRAP)

12 AKS 24/16kg

10 Vup

08 Box Jump 24/20″
Rx+: 32/20kg / 30/24″