CrossFit Black Ridge – CrossFit
Metcon (Time)
With a up clock:
3 rounds for time:
8 toes to bar
30 second hanging raised knee hold
30 second hand stand hold
15 kb swings 53/35
Metcon (AMRAP – Reps)
At the 10 minute mark:
3 Rounds For reps:
1 minute max kb swings 53/35 RXP 70/53
rest 1 minute
1 minute max toes to bar
rest 1 minute
1 minute max strict shoulder press 75/55