Blue Ridge Fitness – CrossTraining

Warm-up

Superset

*15s Rest between exercises

*60s Rest between rds.

Deadlift (4xME/45s)

WT: Athlete choice (Go heavy as possible)

Metcon

Declined Pushup (4xME/45s)

*Minimum 18″ ht

Metcon (AMRAP – Rounds and Reps)

(12m)

50 Squat Thrust (Buy-in)

Then: AMRAP

12 KB Hang Snatch 24/16kg 6L/6R

8 Goblet Squat 24/16kg