CrossFit Black Ridge – CrossFit
Metcon (AMRAP – Reps)
Dead lift ladder
emom 6 barbell weights
20 seconds work 40 seconds rest, max total reps each barbell.
mens weights
155/185/205/225/255/275
women weights
105/125/135/155/175/185
If you reach a weight you cannot lift then do burpees in replacement of DL’s each round. Not RX if you cannot lift at least 1 rep at all barbells.
Metcon (Time)
For Time:
25 calorie row
75 jumping air squats
300 dub’s
3×1 singles
go in waves off the rower