Main – Comp WOD
Warm-up (No Measure)
Row 500-1000m
Mobility
4 x 5 Single Arm Kneeling KB Press
Metcon (Time)
Sprint WOD Couplet
3 Rounds
15 Jumping Squats 45/35
7 H/R Push-ups
Rest 3 minutes
3 Rounds
15 Box Jumps 24/20
7 Push Press 115/75
Rest included in score
Metcon (Weight)
Clean and Jerk Ladder
E90S for 15 mins (10 sets)
Only increase weight if successful with lift.
Score is heaviest weight successfully lifting within 90 sec time period.
EMOTM (10)
10 mins
Even – 30 sec AMRAP strict HSPUs
Odd – 30 sec AMRAP MUs
Metcon (No Measure)
Crossfit Black Ridge Thurs WOD