CrossFit Black Ridge – CrossFit
Metcon (AMRAP – Reps)
With a up clock:
4 minute amrap
12 dead lifts 185/125
9 hand stand pushups
6 bar over burpees
*jump and land with 2 feet
Metcon (Time)
At the 7 minute mark:
30 dead lifts 185/125
30 bar over burpees
30 hand stand pushups
30 dead lifts
time cap at the 20 minute mark:
*RX is a flat surface
*RXP is strict hspu