Blue Ridge Fitness – CrossTraining

Warm-up

Weightlifting

Mid Hang Power Snatch (7×3/80%)

E75s

Transition:

Metcon

Metcon (Time)

5rds

100m Sprint

25′ SA DB OH Lunge

10 SA DB Push Press 5L/5R

25′ SA DB Suitcase Lunge

10 DB Goblet Squat
CAP: (18m)

WT: 55/35#