CrossFit Black Ridge – CrossFit
coaches spend 15 minutes on mobility
Metcon (AMRAP – Reps)
E3M for 5 rounds
400 meter run and with remaining time perform max effort
1st round -pushups
2nd round -box jumps 24/20
3rd round -air squats
4th round -calorie row
5th round -wall balls 20/14
rest one minute after each round before the next 3 minute round