Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Back Squat (EMOM | 8rds)

Min 1-4: 4 Reps

Min 5-8: 6 Reps

*WT: Max Weight

*Transition: (3m)

Metcon

Metcon (AMRAP – Reps)

(3m) Bar Facing Burpee

Rest: (2m)

(2m) Thruster 95/65#

Rest: (1m)

(1m) WallBall Shot 20/14#