CrossFit Black Ridge – CrossFit
Metcon (Time)
5 rounds of “Cindy”
5 pull-ups
10 push-ups
15 squats
THEN:
Baby “Fran”
12-9-6
thrusters 95/65
pull-ups
THEN:
2 Rounds of “Helen”
400 Meter run
21 Kettle Bell swings 53/35
12 pull-ups
30 minute time cap