Blue Ridge Fitness – CrossTraining

Warm-up

Superset

15s Rest each exercise

90s Rest each set

Dumbell Bent Over Row (4xME/60s)

Reverse Grip Bench Press (4xME/60s)

Russian KettleBelll Swing (4xME/60s)

Transition: (4m)

Metcon

Metcon (AMRAP – Rounds and Reps)

(6m)

12 DB Hang Snatch

6 DB OHS

Rest: (2m)

(6m)

12 DB Hang Clean

6 DB Front Squat
WT: 55/35#

*All SA movements