Blue Ridge Fitness – CrossTraining Warm-up Strength Reverse Grip Bent Over Row (2X6/80% | 2X4/85%) *8M *TRANSITION: (2M) Gymnastics Strict-Chinup (ME/2m) Transition: (2m) Metcon Metcon (AMRAP – Rounds and Reps) (6m) AMRAP 6 Deadlift 225/155# 9 Bar Facing Burpee Then: REST (4m) Then: (4m) AMRAP 3 Clean 185/120# 6 Lateral Bar Over Burpee*WT: DL: 40-45% of 1RM Clean: 65-70% of 1RMRead more

Blue Ridge Fitness – VOG Sandbag Metcon Metcon (Time) 200m Run 20 SBT (SB Thruster) 50/35# 20 T2B (Toe-to-Bar) 150m Run 15 SBT 15 T2B 100m Run 10 SBT 10 T2B 50m Run 5 SBT 5 T2B Then: 12-10-08 Box Jump 30/24″ SB BurpeeRead more

Blue Ridge Fitness – CrossTraining Strength Romanian Deadlift (2×6/80% | 2×4/85%) (10m) *Transition (2m) Gymnastics Incline Hip Bridge (Extension) (ME/2m) *Transition (2m) Core Metcon (Time) (4rds) 35 Double Under 25 Goblet Squat 24/16kg 15 HSPURx+: 32/20kg CAP: (12m)Read more

Blue Ridge Fitness – VOG Sandbag Metcon Metcon (Time) 50 SL V-up L/R=2 50 SL Pushup L/R=2 50 SB Alternating Toe Tap L/R=2 Then: 21-15-09 SB Squat Clean 50/35# SB Burpee 50/35#Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Close Grip Bench Press (2×6/80% | 2×4/85%) (12m) *Transition: (2m) Gymnastics Push-ups | Max Effort (2m) Metcon Metcon (AMRAP – Rounds and Reps) With a 20m running clock: 800m Run (Buy-in) Then with remaining time: AMRAP: 6 PushPress 95/65# 9 Hang Power Snatch 95/65# 12 Box Jump 24/20′Read more