CrossFit Black Ridge – CrossFit
Metcon (AMRAP – Reps)
Emom for 15 minutes
1st 30 seconds max reps ring dips
2nd 30 seconds max reps wall balls
3rd 3 reps at 75% of 1RM dead lift
Score is total ring dips and wall balls.
RXP is muscle up into ring dip sets
Metcon (Time)
For Time:
55 body weight dead lifts
55 wall balls 20/14