Main – Comp WOD
Warm-up (No Measure)
Row 500-1000m
Mobility
10 Turkish Get-ups
Metcon (Time)
WupWOD
for time:
400 m Run
20 HPC 115
Deadlift (12)
Every 90 sec for 18 mins (12 sets)
1 DL @ 90% of 1 RM
EMOTM (10)
10 mins
Even – 30 sec AMRAP pistols squats
Odd – 30 sec AMRAP ring push-ups
Metcon (Weight)
Skillz and Drillz
EMOTM 7 mins
Snatch Grip DL
3 sec pause at 2in, knee, and mid-thigh
increase weight throughout
DO THIS BEFORE STRENGTH
Metcon (No Measure)
Crossfit Black Ridge Tues WOD