Blue Ridge Fitness – CrossTraining

Warm-up

Conditioning

Teams of 3 (Buddy WOD:)

Metcon (Time)

(3rds)

1k Row

(Plate OH Hold) 65/45#

Rest: (4m)

(3rds)

800m Run

Hollow Hold (Pullup Bar)
*2 Athletes working/1 Athlete at rest

*Run can be broken into 100/200/300m etc. if teams choose