CrossFit Black Ridge – CrossFit
Metcon (AMRAP – Reps)
tabata
20/10 second, work-rest ratio for 4 rounds. Alternate every movement
-toes to bar
-sumo dead lift high pull 95/65
-elbow plank
Metcon (AMRAP – Reps)
10 minute amrap
25 dead lifts 135/95
30 box jumps 24/20
25 dead lifts 225/155
30 box jumps
25 dead lifts 275/175
-max reps box jumps
step ups are RX
Modify by not increasing weight and amrap between DL and BJ.