CrossFit Black Ridge – CrossFit
Halloween dress up wod at 5pm Monday , prize for best costume male and female.
Monday class schedule is 5/6/7/930am & 5pm
Tuesday (Halloween) class schedule is 5/6/930am & 430pm
Metcon (AMRAP – Reps)
With a up clock:
60 seconds work 30 seconds rest for 5 rounds
35 double unders
then:
-max burpees
At the 10 minute mark
60 seconds work 30 seconds rest for 5 rounds
10 front squats 95/65
then:
-max pull-ups
score is total burpees and pull-ups
If you do not finish the dub’s but practice its still RX
2×1 singles
Metcon (AMRAP – Reps)
At the 20 minute mark
5 minute amrap
400 meter farmer carry with (M2x25lbs- F2x15lbs)
then:
with same plates load bar again and perform
-max power cleans with remaining time
score is total PC