CrossFit Black Ridge – CrossFit
Class schedule for Friday
5/6/7/930am & 430pm
Metcon (Time)
With a up clock:
2 rounds for time:
30 lateral jump overs a 20 inch “PVC”
60 second hand stand hold
60 second hanging knee raised hold
9 minute time cap
*modify 20in height by lowering the pipe onto a WB’s held down with a 45lb plate
*modify hand stand hold by holding 2 dumbells overhead in static hold.
Metcon (AMRAP – Rounds and Reps)
At the 12 minute mark:
10 minute amrap
10 hand stand pushups (flat surface)
30 lateral jump overs a 20 inch “PVC”
60 second elbow plank
*seconds count toward reps