CrossFit Black Ridge – CrossFit
Metcon (No Measure)
Skill
emom for 12 minutes
1st min-20 seconds at bottom of overhead squat
2nd min-20 seconds static knee hold
3rd min-20 seconds hand stand hold/wall or free
choose your own load for ohs
Metcon (Time)
30-20-10
overhead squats 95/65
1 minute elbow plank after each set (3 total)