Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Wide Grip Bench Press (3×6/75%)

(12m)

Weightlifting

Wide Grip Bench Press (1xME/50%)

Unbroken

Complex

1 High Hang Muscle Snatch + 1 Mid Hang Muscle Snatch + 1 Muscle Snatch

Complex (Weight)

HHPS + MHPS + PS

Work up to heavy complex

(5×1/Climbing)

(E75s)
*Record heaviest successful set

Metcon

Metcon (AMRAP – Rounds and Reps)

(7m)

4 Plate OH Stepup 24/20″ | L/R=2

8 Plate Hand-Tap L/R=1

12 Plate Scissor Kick L/R=1
WT: 45/25#