Main – Comp WOD
Metcon (No Measure)
Back Squats
10 reps @ 55% of 1RM
10 reps @65%
10 reps @75%
10 reps @85%
1 sec pause at bottom of each squat. 1 at a time. no multi rep sets. Take your time and make sure your mechanics are flawless.
Metcon (No Measure)
Crossfit Black Ridge Wed WOD
Metcon (Time)
For time:
100 push-ups
Make sure mechanics are flawless on each rep. Chest (not stomach) touches ground on each rep and full extension of elbows at top.