CrossFit Black Ridge – CrossFit
Metcon (AMRAP – Rounds and Reps)
6 minute amrap RX WOD
5 hspu ab mat
10 kb thrusters (5R/5L) 53/35
3 ring dips
6 minute amrap RXPLUS WOD
5 defecit hspu 45lb plates
10 kb thrusters (5R/5L) 53/35
1 ring muscle up
Metcon (AMRAP – Reps)
6 minute amrap
20 kb swings 53/35
10 ring dips
rest 4 minutes
4 minute amrap
strict shoulder press 75/55
score is total reps