Blue Ridge Fitness – CrossTraining

Warm-up

Superset

Bench Press (5xME/30s )

WT: Athlete Choice

Ring Strict Pullup (5xME/30s)

Transition: (4m)

Metcon

Metcon (AMRAP – Rounds and Reps)

(13m)

9 Thruster 75/55#

9 SDHP 75/65#

*EMOM: 2 Broad Jump + Reverse Bear Crawl 5/4′
WT: 35-40% of TSTR 1RM Broad Jump begins on min 0.