CrossFit Black Ridge – CrossFit
never miss a Monday!
Metcon (AMRAP – Reps)
8 min emom
rotate movements each minute for 2 rounds:
1st-15 wall balls 20/14
2nd- 10 hang power cleans
3rd- 12 front rack forward alternating lunges
4th- max rep thrusters in 40 seconds
RX 115/75
*score is total thrusters
*must complete all reps of all movements to RX
Metcon (AMRAP – Reps)
Partner wod
14 minute amrap (score is total bar facing burpees)
100 wall balls 20/14
80 hang power cleans
60 calorie row
40 front rack forward alternating lunges
20 thrusters
then:
max effort bar facing burpees with remaining time
RX 115/75
*Row is 15 calorie splits while partner holds static dead lift.
*Partition rest of movements as needed.
Throwdown Wod for August 26th, Come give it a trial run!!