Main – Comp WOD
Metcon (AMRAP – Reps)
E45S for 20 reps
1 Split Jerk at 55% of 1 RM
Work on speed and footwork/stability
Back Squat (3-3-3-3-3)
Metcon (No Measure)
E45S for 10 runs
1 prowler push length of gym 45/25
Metcon (Time)
Sprint WOD
3 RFT
10 push-ups
2 rope climbs
Metcon (No Measure)
Crossfit Black Ridge Fri WOD