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 Pullup
Score: AMRAP ONLY

RX+: With RuK/Vest 20/14#