Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Back Squat (4×6/80% )

*(15m)

Metcon

Metcon (AMRAP – Rounds and Reps)

(18m

9 Hang Power Clean 135/95#

6 BMU

3 Rope Climb 15’
Wt: 50% of HPC 1RM