Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Wide Grip Bench Press (2×6/80% | 2×4/85%)

*12m

*Transition: 2m

Gymnastics

Push-ups | Max Effort (2m) (ME/2m)

Transition: 2m

Metcon

Metcon (AMRAP – Reps)

(16m)

Barbell G2OH (Ground to Overhead) 75/55# (Climbing)

*EMOM: 3 BFB (Bar Facing Burpee)
*With a 16m Running Clock:

Complete as many BB G2OH reps as possible.

*EMOM: Complete 3 Bar Facing Burpee (Starting at min 0:00.

*Wt. Starts at 75/55# and increases every 10 reps.

WT: Increments:

75/55#

95/65#

115/75#

135/95#

155/105#

185/120#

225/155#…

*Scoring: Record only G2OH Reps

*Scale by dropping weight and modifying to step-over bar if needed