Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Paused Shoulder Press (4×6/MW | X121)

(8m)

Transition: (3m)

Metcon

Metcon (4 Rounds for reps)

EMOM (4rds)

ME/30s Bike

ME/30s Box Jump 24/20″

ME/30s Hang Clean & Jerk 135/95#

ME/30s Lateral Bar Over Burpee
*30s Rest after each set