CrossFit Black Ridge – CrossFit
Metcon (No Measure)
tabata 20/10 second work rest ratio
3 times through:
dead lift 135/95
flutter kicks
plank
air squats
Metcon (Time)
For TIme:
30 dead lifts 225/155
rest 2 minutes
30 wall balls 20/14
rest 2 minutes
30 pullups
rest 2 minutes
then:
3 rounds:
5 dead lifts 225/155
10 pullups
15 wall balls 20/14