Main – Comp WOD
Metcon (Time)
Sprint WOD
30 WBs
400 m Run
30 KB SDLHP 53/44
Metcon (AMRAP – Reps)
E2M for 12 mins
45 sec AMRAP BS 135/95
Metcon (AMRAP – Rounds)
E90S for 12 mins
Even – 5 DL @ 80% of 1RM
Odd – 5 Box Jumps 30+/30
8 rounds possible
Metcon (No Measure)
Crossfit Black Ridge Wed WOD