CrossFit Black Ridge – CrossFit
Metcon (AMRAP – Reps)
E90S for 5 rounds of:
8 DB push press (heavy sets, build load)
a set of perfect form unbroken pushups
*score is total pushups
Metcon (Time)
3 rounds for time:
24 single arm alt dumbells snatches 50/35
36 pull-ups
*17 minute time cap
*Don’t drop the dumbells from overhead
500m Row (Time)
Max Effort 500m Row
Cash out option if you finish the metcon under the time cap