CrossFit Black Ridge – CrossFit
Thankful Thursday
Metcon (AMRAP – Reps)
30 seconds on 30 seconds off
for 12 minutes (3 rounds each movement)
hang power snatch 95/65
calorie row
single arm overhead squat (DB 50/35)
burpees
must sit onto medicine ball for RX overhead squats and rotate arms every 5 reps
Metcon (Time)
Go in waves off the rower
For Time:
500 meter row
20 hang power snatches 95/65
20 single arm overhead squat (DB 50/35)
20 burpees
must sit onto medicine ball for RX overhead squats and rotate arms every 5 reps