CrossFit Black Ridge – CrossFit
Dave Howard goes in for open heart surgery Thursday. Lets keep their family in our thoughts and prayers.
Metcon (Time)
sprint wod RX
2 rounds
10 hand stand push-ups (ab mat)
10 pull-ups
200 meter run
scaled
2 rounds
10 shoulder press 75/55
10 burpees
200 meter run
Do scaled Wod if not able to preform the RX Wod without modification.
Metcon (Time)
“Dave”
For Time:
11 power cleans 135/95
26 front squats 135/95
19 pull-ups
80 pushups
20 minute time cap