Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Split Squat (4×9/60% (9L/9R))

E2M

Accessory

Dumbell-Upright Row (3xME/35s)

Rest: (35s)

WT: MW (Athlete Choice)

Conditioning

Partner WOD | Teams of 2

Metcon (AMRAP – Rounds and Reps)

(20m)

10 Deadlift 135/95#

15 Pullup

10 Floor Press 135/95#

15 Box Jump 24/20″
Rx+:

WT: 155/105#

Pull: C2B

BJ: 30/24″

*1 Athlete working