Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Reverse Grip Bent Over Row (2X6/80% | 2X4/85%)

*8M

*TRANSITION: (2M)

Gymnastics

Strict-Chinup (ME/2m)

Transition: (2m)

Metcon

Metcon (AMRAP – Rounds and Reps)

(6m) AMRAP

6 Deadlift 225/155#

9 Bar Facing Burpee

Then:

REST (4m)

Then:

(4m) AMRAP

3 Clean 185/120#

6 Lateral Bar Over Burpee
*WT:

DL: 40-45% of 1RM

Clean: 65-70% of 1RM