CrossFit Black Ridge – CrossFit
Metcon (AMRAP – Reps)
E4M for 3 rounds
90 seconds of back squats 135/95 (RX is sit/touch on to med ball)
200 meter run with med ball 20/14
rest remaining time each interval
Metcon (Time)
In Teams of 3 or 4
For Time:
Row 5000 meters
Rotate a team member emom