CrossFit Black Ridge – CrossFit
Metcon (AMRAP – Reps)
For reps:
30 seconds on 30 seconds off for 12 minutes
1st min- front rack alternating lunges 95/65
2nd min- 10 hollow rocks
3rd min-alternating box step ups w/ a single dumbell in overhead position 35/20lb
4th min-strict pull-ups
20 inch box
*score is total lunges, step ups and pull-ups
Metcon (Weight)
5 minute emom
10 front rack alternating lunges
score is lightest barbell load, you choose the weight