Blue Ridge Fitness – CrossTraining

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

With a 24m running clock:

800m Run

100 ABmat Situp

Then: (AMRAP)

20 Air Squat

15 Pushup

10 Pullup
*Rx+: Wt. Vest/RuK 20/14#

*Transition: (4m)

Strength

Front Squat (3×12/MW)

(9m)