Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Paused Shoulder Press (4×8/MW | 2221)

(11m)

Transition: (3m)

Metcon

Metcon (AMRAP – Reps)

ME/2m Thruster 75/55#

Rest/2m

ME/2m Snatch 95/65#

Rest/2m

ME/2m Clean 135/95#

Rest/2m

ME/2m Deadlift 185/120#
WT: Start 40% TSTR 1RM and climb accordingly