Main – Comp WOD
Metcon (Time)
Sprint WOD
2 RFT
15 WBs
10 PS 75/55
15 DUs
Metcon (No Measure)
E2M for 20 mins (5 sets each)
Even – Back Squats 5 reps
Odd – Weighted Pull-ups 5 reps
2 sec pause on all Back Squat reps.
No kipping on any pull-ups.
Enter any PR under extra performance.
Metcon (No Measure)
Crossfit Black Ridge Mon WOD