CrossFit Black Ridge – CrossFit
Metcon (Time)
sprint wod
200 meter run
30 power snatches 95/65
rest exactly 5 minutes
sprint wod
3 rounds
10 pull-ups
10 over head squats 95/65
rest exactly 5 minutes
sprint wod
250 meter row
30 dead lifts 225/145
go in waves off the rowers if needed
score is total time including rest