Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Reverse Grip Bent Over Row (4×8/75%)

(8m)

Transition: (3m)

Metcon

Metcon (AMRAP – Rounds and Reps)

(17m)

9 SDHP 95/65#

6 Lateral Bench Bound L/R=1

1 Rope Climb 15′

*EOMOM: 3 Man Maker 35/20#
*Rx+:

BB: 115/75#

DB: 55/35#

Rope: 20′

*WT: 40% of SDHP 1RM

*Start MM on M1

*MM Reps do NOT count towards score