CrossFit Black Ridge – CrossFit
Metcon (AMRAP – Reps)
from minutes 0/4:00 (8 intervals)
tabata front squats 75/55
rest 1 minute
from minutes 5:00/9:00 (8 intervals)
tabata overhead squats 75/55
score is total reps
Metcon (Weight)
E3M for 3 rounds
3 reps heavy front squat
then:
E3M for 3 rounds
3 reps heavy overhead squat
Squats can come from rack or floor. Score is two added barbell weights
example.. FS-3@185lbs OHS 3@100lbs =285