Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Sumo Deadlift (EMOM | 8rds)

WT: Max Weight

M1-4: 4reps

M5-8: 6reps

Transition: (4m)

Metcon

Metcon (Time)

(5rds)

20 Lateral Bar Hop L/R=1

5 Squat Clean 185/120#
WT: 60% SC 1RM

CAP: (10m)