CrossFit Black Ridge – CrossFit
Never miss a Monday!
Metcon (No Measure)
strength
emotm for 5 minutes
1 squat clean
2 front squat
Add weight throughout as desired. Work on speed under the bar and catching in the hole of your squat.
Metcon (Time)
FT:
50 toes to bar
then:
30 rounds of
1 squat clean 115/75
1 burpee