Main – Comp WOD
Metcon (AMRAP – Reps)
E30S for 5 min
1 SqSn @ 50 %
rest 2 mins
E45S for 10 reps
1 SqSn @ 55%
rest 2 mins
EMOTM for 10 mins
1 SqSn @ 60%
Work on speed under the bar.
Power Clean (3-3-3-3-3)
Muscle-ups (ME-ME-ME-ME-ME)
Metcon (No Measure)
Crossfit Black Ridge Wed Partner WOD