Blue Ridge Fitness – CrossTraining

Warm-up

Strength

(12m)

Close Grip Bench Press (3×6/75%)

Close Grip Bench Press (1xME/50%)

Unbroken (Compare to week 9)

Weightlifting

COMPLEX:

(5×1/Climbing) (E75s)

High Hang Squat Snatch + Mid Hang Squat Snatch + Low Hang Squat Snatch

Metcon (Weight)

HHSS + MHSS + LHSS
Record heaviest complex

Metcon

Metcon (AMRAP – Reps)

(5m)

ME AKS 32/20kg
*EMOM: 5 Burpee Over Bell

*Rx+: Vest 20/14#

*Score: KBS ONLY