CrossFit Black Ridge – CrossFit
Metcon (No Measure)
tabata 20/10 second work rest ratio:
2 times through
-hollow rocks
-superman
-elbow plank
-flutter kicks
-mountain climbers
-russian twist 35/26kb
Metcon (AMRAP – Reps)
17 minute amrap
50 sumo dead lift high pulls 95/65
50 wall balls 20/14
50 shoulder to overhead 95/65
50 box jumps or step ups 24/20