Blue Ridge Fitness – CrossTraining

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

(10m)

8 Hang Cluster 24/16kg 3L/3R

8 C2B

Rest: (5m)

(5m)

4 BJ-Over Burpee 30/24″

4 Strict Pullup
Transition: (4m)

Strength

Deadlift (3×12/65%)

(10m)