Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Wide Grip Bench Press (EMOM | 8rds)

M1-4: 4reps

M5-8: 6reps

WT: Max Weight

Transition: (4m)

Metcon

Metcon (AMRAP – Rounds and Reps)

(14m)

8 SA DB Thruster 24/16kg L/R=2

6 BMU

8 Box Jump 24/16″