Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Bent Over Row (EMOM | 8rds)

WT: Max Weight

Min 1-4: 4 reps

Min 5-8: 6 reps

Transition: (3m)

Metcon

Metcon (AMRAP – Reps)

With an 18m Running Clock:

Min 1-9: (AMRAP)

9 OHS 115/75#

9 Pullup

Min 10-18: (AMRAP)

9 Deadlift 115/75#

9 HSPU

*EOMOM: 5 G2OH 115/75#
WT: 40% of OHS 1RM