CrossFit Black Ridge – CrossFit
Metcon (AMRAP – Reps)
Strength
3 rounds
1 minute ME front squats 135/95
1 minute ME ring dips
30 seconds rest between movements
RX Plus ( muscle up into ring dips)
Metcon (AMRAP – Reps)
10 minute AMRAP with
emotm 2 burpees
30 double unders
7 hang squat cleans 95/65
RX plus 135/95
Wod starts with 2 burpees
Burpees dont count toward reps.
37 reps per round.