Blue Ridge Fitness – CrossTraining

Strength

Back Squat | ME/6m

Metcon (Weight)

ME “Max Effort”

*Athlete has (6m) to move as much wt. as possible.

*WT: is athlete choice (Adjust wt as needed throughout)

*Score total Reps x wt.

*(10m) Total time,

(4m) warm-up | (6m) working

*Transition: (2m)

Accessory

(2 Arm) Kettle Bell Front Squat (3×12/MW)

*(6m)

*Transition: (3m)

Metcon

Metcon (AMRAP – Rounds and Reps)

With a (13m) Running clock:

50 Pushup

50 ABmat Sit-up (Buy-in)

Then: (With remaining time)

AMRAP:

10 Box Jump on/over 24/20″

6 Burpee Pullup

4 Overhead Squat 155/105
*WT: 65-70% of OHS 1RM