CrossFit Black Ridge – CrossFit
Metcon (No Measure)
5 minute abs
40 seconds on 20 seconds off
-russian twist 25plate
-flutter kicks
-plank
-situps
-scissor kicks
Metcon (AMRAP – Reps)
2 rounds for MAX REPS
4 minute AMRAP
5 ring dips
5 HSPU ab mat
Then:
3 minute AMRAP
power cleans 155/105
2 minutes rest