Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Bench Press (Climbing:)

1-2: (12@45s) 85s

3-4: (10@55%) 95s

5-6: (8@65%) 105s

Transition: (4m)

Metcon

Metcon (Time)

30 Deadlift 135/95#

60 Barbell Pushup

20 DL 185/120#

40 BB PU

10 DL 255/185#

20 BB PU
CAP: (9m)

WT: Start 40% of DL 1RM