CrossFit Black Ridge – CrossFit
Metcon (No Measure)
In 10 minutes:
3 rounds
20 strict dumb bell press 10/R-10/L
10 strict pullups
Choose a challenging load for DMP and use a band if you cannot perform strict pull-ups
Metcon (Time)
For Time:
40/30 calorie row
30 alternating dumbbell snatches 50/35
144 ft single arm overhead lunges 50/35
30 pull-ups
go in waves off the rower