Blue Ridge Fitness – CrossTraining

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

(28m)

200 Weighted Flutter Kick | L/R=2

150 Double Under

100 Air Squat

50 Burpee to Plate (Buy-in)

THEN: (With remaining time)

AMRAP

9 Plate G2OH

11 Plate OHS

13 Plate Power Pushup

15 Plate Russian Twist L/R=1
Plate: 45/25#

Rx+: Vest/RuK 20/14#