Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Front Squat (4×10/50%)

E2m15s

Gymnastics

Strict Ring Dips (3xME/40s)

Rest: (40s) Between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

(6m) AMRAP

6 Clean 185/120#

5 BJ Burpee 24/20″

Rest: (3m)

(5m)

5 C& J 135/95#

6 Burpee

Rest: (3m)

(4m)

4 Cluster 95/65#

7 BJ
WT: Start 70% of Clean 1RM and ascend accordingly