Main – Comp WOD
Metcon (Time)
Sprint WOD
400 m Run
50 WBs
Metcon (No Measure)
E20S for 10 mins (30 reps)
1 SqCl
Choose a med/light weight to practice with. Probably btwn 95-135 for men and 65-95 for women.
Metcon (Weight)
E3M for 18 mins (6 sets)
6 FS w/2 sec pause @ bottom of each rep
Record heaviest set. Record PRs under extra performance.
Metcon (No Measure)
Crossfit Black Ridge Fri WOD