Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Metcon (Weight)

Bench Press: (ME/5m)
ME “Max Effort”

*Athlete has (8m) to move as much wt. as possible.

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

*Score total Reps x wt.

*(10m) Total time,

5m warm-up/5m working

*Transition: (2m)

Accessory

DB Hex Press (3×12/MW)

*(6m)

*Transition: (3m)

Metcon

Metcon (Time)

35 Snatch 135/95#
WT: 70% 1RM

CAP: (7m)