Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (7×3/85%) (8m) Gymnastics Deficit Pushup (ME/60s) Rest: (75s) between each set Metcon Metcon (AMRAP – Rounds and Reps) With a 20m running clock: 200 Double Under 150 Air Squat 100 Sit-up 50 Pushup (Buy-in) Then: (With remaining time) AMRAP 10 Deadlift 155/105# 10 BJ Burpee 10 PullupScore: AMRAP ONLY RX+: With RuK/Vest 20/14#Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (7×3/85%) (14m) Gymnastics L-Sit Raises (Pullup Bar) (ME/60s) Rest: (75s) between sets (Compare to wk 1&2) Metcon Metcon (Time) (5rds) 7 Hang Clean 135/95# 7 Front Squat 135/95# 7 Bar Over BurpeeCAP: (12m) WT: 50% ofClean 1RMRead more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 10 Rounds. 1 Mins. 69lbs Sandbag5 Cleans 5 BO Rows 5 Thrusters 5 Get Ups 400m Run (no sandbag)Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest.800m Run 30 Pull Ups 50 Press Ups 100 Squats 800m RunRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (7×3/85%) (14m) Gymnastics Strict-Chinup (2xME/60s) Rest: (75s) between sets (Compare to Week 1&2) Metcon Metcon (AMRAP – Rounds and Reps) (8m) 8 SA DB Devil Press 55/35# 8 DB Russian Twist 55/35# L/R=1Read more