Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Metcon (5 Rounds for weight)

Close Grip Bench Press:

(5xME/60s)

*60s Rest between sets

Metcon

Metcon (Time)

21 DB Thruster

12 Box Jump On-Over

06 Bar Muscleup

15 DB TSTR

12 BJ O/O

09 BMU

09 DB TSTR

12 BJ O/O

15 BMU
DB: (2A) 55/35#

BJ: 24/20″

CAP: (18m)