CrossFit Black Ridge – CrossFit
Metcon (No Measure)
tabata warm up, 20/10 second work rest ratio: 3 rounds rotating movements every interval.
-jumping onto 45lb plate
-elbow plank
-hand plank
-leg lifts
-thrusters 45/35
Metcon (Time)
For Time:
21-18-15-12-9-6-3
Thrusters 95/65
Box jumps 24/20
Step ups not RX