Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Paused Bench Press (4xx5/MW | 3031)

(12m)

Transition: (3m)

Paused Bench Press (4xx5/MW | 3031)

(12m)

Transition: (3m)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP (10m)

10 SA DB Snatch 55/35#

20′ SA DB OH Lunge 55/35#

5 Strict C2B Pullup

Then:

Rest: (3m)

Then:

AMRAP (7m)

7 SA DB S2OH 55/35#

20′ SA DB Front Rack Lunge 55/35#

5 Strict Pullup