Main – Comp WOD
Metcon (No Measure)
Crossfit BlackRidge Wed Sprint WOD
Metcon (AMRAP – Rounds)
EMOTM 18 mins (6 sets of each)
Even-1 SqCl+3 FS
Odd- 50 DUs
Choose a weight that will challenge you for 6 sets (ideally around your 5RM FS weight). 12 possible rounds. Put weight used in notes.
Metcon (No Measure)
10 mins of MU practice
This can be a 10 min AMRAP or you can use the time to work on progressions.
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#