Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Bent Over Row (4×8/70% | E2M)

METCON

Metcon (AMRAP – Rounds and Reps)

With a 20m Running Clock:

800m Run

100 AirSquat

75 Pushup

50 Pullup (Buy-in)

Then:

With remaining time: (AMRAP)

10 Floor Press

8 Power Clean

6 Bar Facing Burpee
WT: 135/95# (45-50% of BP 1RM)

Rx+:

Vest: 20/14#

WT: 185/120