CrossFit Black Ridge – CrossFit
Metcon (No Measure)
E2M for 7 rounds
10 wall balls 20/14
5 H/R pushups
2 squat clean
Increse barbell weight throughout working on speed under the bar and receiving with fast elbows.
Metcon (Weight)
E90S for 10 rounds
3 burpee pullups
1 squat clean
Score is total weight lifted on squat cleans
Example.. 10x100lbs=1000lbs
Modify RX pullups with burpee jumping pulls as high as possible.