CrossFit Black Ridge – CrossFit
Halloween wod and pot luck at 5pm. Please dress up and bring a dish to share. We will eat after we train. Bring your family! No other classes today but open gym from 5am-Noon
Metcon (AMRAP – Reps)
Partner wod with one partner working at a time. Both partners run together
minutes 0-7
200 meter run
then
30 goblet lunges 53/35
30 sit-ups
REST 2 MINUTES
minutes 9-16
200 meter run
then
30 kb swings 53/35
30 Russian twists 53/35
REST 2 MINUTES
minutes 18-25
200 meter run
then
30 kb snatches 53/35 (15R/L)
30 partner leg tosses