CrossFit Black Ridge – CrossFit
Metcon (AMRAP – Reps)
30 seconds on 30 seconds off for 5 rounds:
-burpee box jumps 24/20
*step ups are not RX
Metcon (Time)
2 Rounds For Time:
200 meter run
10 burpee box jumps 24/20
rest 2 minutes
2 Rounds For Time:
400 meter run
20 toes to bar
Cash out: included for time
90 seconds elbow plank
20 minute time cap