Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Overhead Squat (4×8/75%)

(11m)

Transition: (3m)

Metcon

Metcon (Time)

21-15-09

OHS 95/65#

Ring Dip

Rest: (4m)

21-15-09

Hang Power Snatch 115/75#

HSPU
CAP: (16m)

Athletes manage own time. *MUST rest exactly (4m)

WT: 50% of HPS 1RM