Blue Ridge Fitness – CrossTraining

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

(18m)

9 Front Squat 75/55#

12 AKS 24/16kg

15 Lateral Bar Hop L/R=1
Transition: (4m)

Strength

Close Grip Bench Press (3×12/65%)

(10m)