Blue Ridge Fitness – CrossTraining

Warm-up

Metcon

Metcon (AMRAP – Reps)

(16m)

ME/60s Double Under

60s Rest

ME/2m WallBall Shots 20/14#

2m Rest

ME/3m Weighted Front Rack Stepup 24/16kg

3m Rest

ME/4m Snatch 135/95#
*WT: 65% of Snatch 1RM

*Transition: (4m)

Strength

Bench Press (3×12/65%)

*(10m)