Main – Comp WOD
Metcon (AMRAP – Reps)
E30S for 5 mins
1 HSqCl @ 55% of 1 RM
rest 2 mins
E30S for 5 mins
1 HSqCl @ 60%
rest 2 mins
E30S for 5 mins
1 HSqCl @ 65%
Purpose is to work on technique and speed under the bar.
Metcon (AMRAP – Reps)
EMOTM for 12 mins
Even – 5 DL
Odd – 5 Behind the neck strict pull-ups
Metcon (No Measure)
Both of Crossfit Black Ridge Tues WODs