CrossFit Black Ridge – CrossFit
Metcon (Weight)
Strength
4 rounds E90S Bar Complex:
3 Power Cleans
3 Front Squats
3 Shoulder To OverHead
Use a challenging weight that bar complex can be unbroken, Use around 65/70% of 1RM Power Clean. Looking for technique over load here.
Metcon (Time)
3 Rounds For Time:
25 Kettle Bell Swings 53/44
20 Wall Balls 20/14
15 Toes To Bar
10 Ring Dips
20 minute time cap