Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Deadlift (10,8,6,4/MW)

(14m)

Transition: (4m)

Metcon

Metcon (Time)

100 Double Under

75 Air Squat

50 Pushup

25 Pullup

Then:

2/2,4/4,6/6,8/8

Clean 185/120#

Bar Facing Burpee
CAP: (16m)

WT: 55% of Clean 1RM