CrossFit Black Ridge – CrossFit
Back Squat (10 rep max)
In 20 minute establish a 1×10 max
Metcon (AMRAP – Reps)
In remaining class time establish a max effort time held of:
1-single arm hang from pull-up bar (right and left arm both)
2-hand stand hold
3-hollow hold
4-wall sit
*wall sit– hands or arms cannot touch legs.
*choose any order, score is total seconds combined
*every second is a rep
*if you cannot perform any single movement then skip it.
*you can take more than one attempt on any hold.