Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Metcon (5 Rounds for weight)

Bench Press:

5xME60s

*60s Rest each set
*14m on the clock

(Start at 9m mark)

*3m Transition

Metcon

Metcon (Time)

10,2/8,4/6,6/4,8/2,10

Cluster 135/95#

RMU
WT: 60% of TSTR 1RM

CAP: 12m