H3 – Blue Ridge CrossFit

H3

Blue Ridge CrossFit – HDS-Hybrid Athlete

Metcon (Time)

“Spartan 50’s”
50 Reps of each with 45lbs sandbag

Cleans

Front Squat

Front Rack lunges

Thrusters

Good Mornings

Kneeling to Standing

Ground to Shoulder

Bent over Rows

Over head sand bag throws

Russian Twists

Complete each movement before moving onto the next.