CrossFit Black Ridge – CrossFit
Classes at 5/6/7/930am and 430/530pm
December challenge is 1000 burpees! Commit at the gym today, its not to late.
Metcon (AMRAP – Rounds and Reps)
With a up clock:
2 minute amrap
14 single arm DB thrusters 35/25 (7R-7L)
7 burpees
Rest 2 minute
Then pick up where you left off:
2 minute amrap
14 single arm DB thrusters 35/25 (7R-7L)
7 burpees
**DO NOT DROP DB’S FROM OVERHEAD
Metcon (Time)
At the 8 minute mark:
6 rounds:
12 wall balls 20/14
8 toes to bar
12 minute time cap:
Cash out:
After finishing wb/ttb couplet
Finished in under 6 minutes: 25 burpees
Finished in under 9 minutes 35 burpees
Finished in under 12 minutes 45 burpees