CrossFit Black Ridge – CrossFit
Metcon (AMRAP – Reps)
Nine Foundational movements of CrossFit WOD
25 Minute AMRAP- Score is total reps, MBSC reps do not count toward score.
As a Complex:(75/55)
7 Front Squats
7 Back Squats
7 Overhead Squats
As a complex:(75/55)
5 Strict Press
5 Push Press
5 Push or Split Jerk
20 Deadlift (75/55)
10 Sumo Deadlift HighPull (75/55)
Everytime you break on either of the complexes, or sets of DLs and SDLHPs, you must perform 10 MedBall Squat Cleans (20/14)