Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Low Bar Back Squat (EMOM | 8rds)

M1-4: 4reps

M5-8: 6reps

WT: Max Weight

Transition: (4m)

Metcon

Metcon (Time)

10,8,6,4,2

SA DB Squat Snatch 55/35# L/R=2

SA DB Renegade Row 55/35# L/.R=1