CrossFit Black Ridge – CrossFit
Metcon (Weight)
5 rounds
30 seconds on 30 seconds off
“back squats”
Score is total pounds lifted, you choose the load, weight comes from the floor. You can change the weight through out.
Metcon (Time)
2 rounds for time:
60 second hand stand hold
60 second bar hanging static knee raise holds
40 situps
25 thrusters 95/65
Accumulate time on holds if you cannot go unbroken.