Blue Ridge Fitness – CrossTraining

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

(24m)

M0-7: (7m)

07 T2B

14 AKS

Rest: (3m)

M10-16: (6m)

06 K2E

12 RKS

Rest: (3m)

M19-24: (5m)

05 Kip Swing

10 Front Squat
WT: 24/16kg

Rx+: 32/20kg