Main – Comp WOD
Warm-up (No Measure)
Row 500-1000m
Mobility
10 Turkish Get-ups
Metcon (Time)
Sprint WOD
300m Row
10 Push Press 115/75
40 DUs
10 Push Press 115/75
40 DUs
Metcon (Weight)
E90S for 15 min (10 Sets)
1 C & J
Increase Weight Throughout
Record Heaviest Lift
If you PR record it under extra performance
Metcon (Weight)
Back Squat
5-5-5-5-5
This should be 5 heavy sets. Record total weight moved over 5 sets.
If you PR your 5RM record it under extra performance
Metcon (AMRAP – Reps)
Gymnastics 6 mins (6 sets of each)
tabata style 20 sec work/10 sec rest
switch btwn the 2 exercises every 30 sec
Pistols
HSPUs (strict w/25 plates and abmat)
Metcon (No Measure)
Crossfit Black Ridge Tues WOD
8 min AMRAP
30 air squats
30 TTB
30 WBs
30 alt. lunges
30 cal row