Blue Ridge Fitness – CrossTraining

Warm-up

Skill Transfer

Clean Work

Weightlifting

Mid-Hang Muscle Clean (5×3/60% | Climbing to MW)

E60s

Mid-Hang Power Clean (5×3/60% | Climbing to MW)

E75s

Mid-Hang Squat Clean (5×3/60% | Climbing to MW)

E90s

Transition: (3m)

Metcon

Metcon (Time)

27-24-21

WallBall Shot 20/14#

Pullup
*CAP: (8m)