CrossFit Black Ridge – CrossFit
Friday classes at 7 or 930am am only.
Metcon (Weight)
With a up clock:
Minutes 0-12:
Establish a 10 rep shoulder to over head (taking weight from the floor)
Metcon (Time)
At the 15 minute mark:
For Time:
30 power cleans
45 front squats
60 shoulder to overhead
17 minute time cap
135/95 RX