CrossFit Black Ridge – CrossFit
October 12,13,14th (Thursday-Saturday) the gym is closed for our annual CFBR beach trip. Ask for details on how to join next year. Its a blast and this year we have over 100 people coming.
Metcon (AMRAP – Reps)
With a up clock:
40 seconds on 20 seconds off for 6 rounds: (3 each)
even minute: max wall balls 20/14
odd minute: max kb swings 53/35
*score is total combined reps
Metcon (AMRAP – Reps)
Starting at the 10 minute mark:
E90S for 10 rounds
5 front squats 95/65
5 kb swings 53/35
Increase one rep per round until failure to complete required reps:
*190 possible total reps
Once you miss a rep then: 45 seconds of plank each round through the 10 rounds.