CrossFit Black Ridge – CrossFit
Metcon (AMRAP – Reps)
Emotm for 10 minutes
Even 30 seconds max reps ring dips
Odd 30 seconds max reps back squat 155/105 from the floor
Metcon (Time)
5 rounds for time:
30 seconds elbow plank
10 burpees
20 air squats
cashout: not included for time
1×10 set of back squat from the rack at 70% of 1RM