CrossFit Black Ridge – CrossFit
First WOD starts at 7:45am. Come early if you want more than 15 minutes to prepare.
Metcon (AMRAP – Rounds and Reps)
Partner WOD for Rounds and Reps
Partners alternate entire rounds
15 min AMRAP
1 Deadlift 315/215
6 Box Jumps 24/20
9 Push-ups (feet on plate 45/25)
Rest 5 minutes in between WOD 1 and 2
Metcon (AMRAP – Reps)
20 min Partner AMRAP
50 KB SDLHP 53/35
50 Ring Dips
50 Jumping Squats 45/35
50 Sit-ups (butterfly)