CrossFit Black Ridge – CrossFit
Metcon (AMRAP – Reps)
40 seconds on/20 seconds off for 12 minutes
alternate movements each minute
-wall balls 20/14
-front rack alternating lunges
-overhead squats
75/55
Metcon (AMRAP – Reps)
At the 15 minute mark:
5 minute amrap
20 overhead squats
20 front rack alternating lunges
-max effort wall balls