Blue Ridge Fitness – CrossTraining

Warm-up

Metcon

A: Metcon (AMRAP – Reps)

(5m)

100 Dubs

100 Air Squat (Buy-in)

Then: With remaining time

ME C&J 185/120#
*WT: 60% of C&J 1RM

*Rest: (5m)

B: Metcon (AMRAP – Reps)

(5m)

75 Dubs

50 Box Jump 24/20″

Then: With remaining time:

ME Clean 205/130#
Rest:(5m)

C: Metcon (AMRAP – Reps)

(5m)

50 Dubs

50 Squat Thrust

Then: With remaining time

ME Deadlift 225/155#