CrossFit Black Ridge – CrossFit
Metcon (AMRAP – Reps)
For reps:
1 unbroken set of thrustres 95/65
rest until 3 minute mark
1 unbroken set of thrusters 75/55
rest until 6 minute mark
1 unbroken set of thrusters 45/35
rest until 9 minute mark
1 unbroken set of front squats 95/65
rest until the 12 minute mark
1 unbroken set of front squats 75/55
rest until the 15 minute mark
1 unbroken set of front squats 45/35
rest until 20 MINUTE MARK, then Wod B
Metcon (Time)
Wod B
For Time:
30 rounds for time
1 squat clean thruster 95/65
1 over the bar burpee
must jump over the bar with 2 feet
no dropping the bar from overhead