CrossFit Black Ridge – CrossFit
Metcon (No Measure)
TABATA
x3
flutter kicks
back extensions
bar hanging L-sits or knee up holds
20 seconds on 10 seconds off for 3 times through each movement. Rotate movements every interval.
Metcon (Time)
For Time:
400 meter run
25 bar over burpees
75 power cleans 95/65
25 bar over burpees
400 meter row
25 minute time cap