CrossFit Black Ridge – CrossFit
Metcon (Time)
FT: 100 situps
emotm perform 5 burpees
*wod starts with burpees
*5 minute time cap
*shoulders must pass the hips on top
Metcon (AMRAP – Rounds and Reps)
13 minute amrap
100 double unders
21 Kettlebell Swings
21 Kettlebell plyo pushups
75 double unders
15 Kettlebell Swings
15 Kettlebell plyo pushups
50 double unders
9 Kettlebell Swings
9 Kettlebell plyo pushups
53/44