Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Front Squat (EMOM | 10rds)

M1-5: 5reps

M6-10: 7reps

WT: Max Weight

Transition: (3m)

Metcon

Metcon (Time)

30-20-10

WallBall Shot 20/14#

Hang Snatch 75/55#
WT: 40% Snatch 1RM