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 Burpee
CAP: (12m)

WT: 50% ofClean 1RM